I’ve been using this video to get up to 80 miles per week. I’m very thankful to have the help. I’m 41 and have been building my miles slowly the past 5 years.
@johneasystreet4 жыл бұрын
Been running for about 10 years. Never once did a run after a long run. So I give it a try. My long run was 13 mile next day 3 mile. It ended up to be my fastest 3-mile time, could not believe it. I had no intension of trying to beat my time. I just went with the flow. Great video.
@THEMASTER263 жыл бұрын
That's really cool! 💪 I'm sure your legs felt very loose after. Great for recovery.
@LuisMartinez-ih2oc3 жыл бұрын
I find that when I’m doing a second run In the day my breathing is a little more labored but my legs feel like they’re on autopilot and the effort is a lot easier and sometimes able to go faster on a pace that’s truly easy.
@ninonparthenais9204i3 жыл бұрын
Svp psgada Svpusic
@reieli873 жыл бұрын
That's awesome 😁🤙
@ryanpoop2071 Жыл бұрын
@@LuisMartinez-ih2oc is this what the elite runners in Kenya do as well?
@Oslerian5 жыл бұрын
Fantastic breakdown and rationale especially for the 40-70 mile per week group. Very very helpful. Thank you.
@FordyRuns6 жыл бұрын
Glad to see someone else putting content out on planning your mileage tks alot
@davidlinder62436 жыл бұрын
love the way you describe the progression with the white board. Training is progression after all!
@stevehaugse69423 жыл бұрын
I agree - just finished my training schedule for altitude training in Aspen, CO
@samoritipiet68573 жыл бұрын
I agree with you when you say morning session gives me energy to run afternoon better.
@nikhilerigila8175 Жыл бұрын
Great Video. I've been experimenting with my training block for 2 years now. And it looks almost the same as yours. Good to know I'm on the right path. I just push the cycle by one day. That is. Your mon-sun would be my tue-mon cycle. With long on sunday
@Brendan2Alexander4 жыл бұрын
Very helpful thank u. I am only doing 20mi per week, but I see value of varying mileage between easy, medium and long sessions. Doing 30mi per week seems like good goal. More than 50....craaaaazy (to me).
@nesilinhoff5 жыл бұрын
What about strength exercises? How to fit them into this schedule?
@hankvinson59673 жыл бұрын
I've been running for 23 years and personally I like a rest day after my long run. Sunday was made for rest, like God says!
@shane80375 жыл бұрын
you forgot to go over the 10 mile week senpai
@illegallemur40245 жыл бұрын
Shane Etchison I was expecting him to go down from 40. He went up to 100. Barf hahah
@blackmongoose74514 жыл бұрын
@PacoTaco0404040 and you went -2 miles on One day ahahahahaah
@mojojojoe1004 жыл бұрын
@PacoTaco0404040 surprised you didnt subtract 8
@mikkelgislejohnsen69207 жыл бұрын
Great stuff man! It was nice to see the different mileage structures in the context of each other! Looking forward to more vids!
@soumayabarari4923 жыл бұрын
Hello from Algeria ! Thank you so much for sharing with us this helpful information.
@mariwong-kure82995 жыл бұрын
i find it funny that at some point 5 miles becomes "very easy"... like how? I'm currently at like.. 5 miles on a good day, if that.
@ScarlettBrescia5 жыл бұрын
Mari Wong-Kure last year I thought the same thing , on a good day I’m at 8 miles now, honestly 2 days out the week of just sprint training helped my endurance a lot.
@klevdavful4 жыл бұрын
I did 5 yesterday and it wasn't easy at all but felt good afterwards
@ryanking58234 жыл бұрын
takes a while, a few years ago I'd be dead if I ran 5, after a little while I could max out at 8, then 10 and so on. Now I can do 15 like it's nothing. Steady pace and consistency and you'll get there eventually, but it takes time.
@ethanddog314 жыл бұрын
Run slower if it helps you go longer. Lightly jogging and adapting your body slowly is the key. Add a little bit at a time. And watch lots of running videos. I never had a coach but learn so much from all these great coaches on KZbin. You will get there!
@ielle.3 жыл бұрын
I only started running in March of 2019 after several years of a very sedentary lifestyle, had to run/walk the first several weeks and could barely run for more than thirty seconds at a time. By that July, I was completing 5 miles at about a 9:15/9:30 pace, usually running three times a week for ~15 miles/wk. Fast forward a year and a half, and a few weeks ago, October 2020, that same 5 mile pace was down to 7:05, and I'm now running 50 miles/wk! As the video and many commenters have said, stay consistent over time and you'll see major improvement. My improvement in year two of running has been great! I realize you wrote this comment last year. Have you stuck with running and if so, how's your progress been?
@MrDoctorMD2 жыл бұрын
starts at 1:33
@freakindummy13215 жыл бұрын
Very nice work and happy to have an in-depth resource. Heck yeah! Thank you ;)
@robertjnoriega57485 жыл бұрын
Tbh I didn't know you were supposed to rest twice a week personally I can't go more than two days without feeling out of shape 😂
@eriktred5 жыл бұрын
Robert J Noriega spoken like a true runner!
@KrazyKrzysztof3 жыл бұрын
u don't have to rest. u can do recovery workouts zone 1 chilled out super slow jogging or cycling
@DarkaFire5 жыл бұрын
Great video Jason, very useful.
@tommyv12624 жыл бұрын
this video is a jewel, thank you
@happysmurfette4 жыл бұрын
Appreciate you SR🤜🤛 I’m ssso gonna rock my runs with this helpful schedule to get consistently better🧚♀️🦋👊 Thank You.
@AnupamMishraIITG10 ай бұрын
I love running
@mlknpb4 жыл бұрын
I need something like this, but like, for a regular person. I plan to peak at 20-25 miles. This starts at 40. Ha.
@doyouknowwhothehelli3 жыл бұрын
yeah I am 53 20 to 30 is good for me
@dri1811ya3 жыл бұрын
Yea I'd say 20-25 is a decent, normal person training load. I think 4 days a week including one long run, one harder/faster workout and two easy effort runs. YMMV.
@oracle80483 жыл бұрын
I'm sure you're already done with your training block... but here you go 10 Mile Week Monday: 1 Mile Easy Tuesday: 3 Miles Easy Wednesday: off Thursday: 1 Mile Easy Friday: off Saturday: 5 Miles Long Run Sunday: off 15 Mile Week Monday: 2 miles easy Tuesday: 4 miles easy Wednesday: off Thursday: 2 miles easy Friday: 1 mile easy Saturday: 6 mile long run Sunday: off 20 Mile Week Monday: 4 miles easy Tuesday: 5 miles easy Wednesday: off Thursday: 2 miles easy Friday: 2 miles easy Saturday: 7 miles easy Sunday: off 25 Mile Week Monday: 3 miles easy Tuesday: 6 miles easy Wednesday: off Thursday: 5 miles easy Friday: 3 miles easy Saturday: 8 mile long run Sunday: off
@irisjacobs62303 жыл бұрын
@@oracle8048 Thank you!
@mikey_mcc5 жыл бұрын
This is a great video. It’s going to help me a lot. Thanks
@josepablomujica16696 ай бұрын
I've been using your weekly schedule to build up to 70k per week so far and it's going great. Thanks for sharing your knowledge! I have a question though, in a 40 mile week (for instance) when is a good day to put a specific leg strength workout (like different types of squats)? I'm curious to read your thoughts on that
@roustabout4fun3 жыл бұрын
Would adding Weights be better on days off or...the shorter run days?
@brianayers4556 жыл бұрын
I have read on the technique of scheduling a steady targeted aerobic threshold run BEFORE your long run instead of (as you suggest) running a decent distance run AFTER the long run. Is this basically the same? The thought is explained to specifically promote accumulated fatigue to “increase muscular endurance” and so that running the long run on the next day, gives you a simulated later stage of your race. You run depleted and promote fat burning in the long run the day after. What are your thoughts? Which is better?
@rasmusveje79756 ай бұрын
Where does workout 2 fit into the 40 mile week structure? Tues and Thurs and Wednesday easy?
@chrispotterfan2 жыл бұрын
great video, nicely explained ... you got my sub
@stevehaugse69423 жыл бұрын
This is great Thank you!
@BrunoSpellanzon5 жыл бұрын
great video! I have 2 questions: 1st you say: "workout run" should be anything between fartlek, tempo and sprints or should be just one of them or anything else? 2nd: I am mostly focusing on sky ultras, should I do this "workout runs" on climbs or should leave uphill training for the other days? I mean, for the long run, mid long run, and etc? Thanks! and great job
@jaydee36965 жыл бұрын
No intervals?
@FredHerrman4 жыл бұрын
Very good. Thank you.
@davidPeircejr3 жыл бұрын
What about 50 mile week? How do you transition from 40 to 50... so you can get to 60?
@jonahbenson57553 жыл бұрын
My guess would be to gradually increase it by a mile every couple of weeks
@TJ-vi6on4 жыл бұрын
Good night, I would like to know about the rest between the weeks. A hug!
@retselisehilemosoeu73414 жыл бұрын
what if i do a strength workout after a long run say Sunday morning i do squats lunges etc
@benjaminhoffman384810 ай бұрын
Do you do any strength training or tempo runs? Or do you just get the mileage in?
@irrlicht22803 жыл бұрын
Instead of stacking 7 days... Do 2 longer runs 20 miles+ and take a day off? stacking weekly milage with that low milage single runs seems pretty off to me.
@transformxruby3 жыл бұрын
I LOVE YOUR SHIRT
@jericoleandrocortado97357 жыл бұрын
Question: If my plans are to run 50k races, how should i construct my weekly schedule? Should i have a 50k week or higher? Thank you
@jericoleandrocortado97357 жыл бұрын
@Ruon thank you for your inputs. I'm now taking notes about this. I have been running road races before, typically 10-21k range and just recently did trail runs without really paying close attention to training. I want to be competitive when I do reach the 50k range but for now the goal is to just run comfortably (though there will be suffering for sure) and still have enough energy after the race. BTW, my target race is still 8 months away but and I'm trying to build up as I'm now running 21-25k trail races. Another question, is it advisable to insert like 1 actual race every month while I'm training for 50k? I have listed some races in our area for the next few months and was wondering if people do the same thing where they too put races in their training. My schedule looks like this: Aug 20 - 24k Trail September - Training October 01 - 26k Trail November 12 - 42k Trail December - Training January 28 - 30k or 42k Trail February - Training March 3 - 50k Ultra Will this work? If yes, how would you insert taper/recovery weeks in that kind of schedule (if not to packed). Thank you in advance!! :)
@jericoleandrocortado97357 жыл бұрын
Thank you again for all those info. We cant really have it all, eh. You're right if the end goal is to go for the kill in the 50k race, i should treat my monthly races leading to the big event as training days as well and that i should treat is as cleaning up my form, play with my cadence, study my pre during and post nutrition, breathing and mentality. It will pay dividends come March 2018. I just have a road race yesterday, 21k so right after i post this i'll be running 10k to recover. Lucky you for having running build in your system. 50k without running shorter distances prior is just suicide. But we are built differently, some can really manage the madness that is 50k. Hahaha :D
@jericoleandrocortado97357 жыл бұрын
@Ruon your peak week, do you set it like 3 weeks prior to race day or more? :)
@Mike-xf2wb3 жыл бұрын
I have been running marathons for almost 10 years now. I've worked up to base mileage of about 60 miles per week, peaking at 80 when training for BQ races. How quickly (or slowly) can I return to base mileage after time off for shin splints?
@carlomarques6865 Жыл бұрын
and the 20 mile weeks?
@hubble314 жыл бұрын
Very interesting video. I'am a 50 mile runner during my peak weeks. Can you say me where you habe bought your t-shirt please ?
@FredHerrman4 жыл бұрын
Do people who run in the 90-120 mile range even have time for cross-training?
@malakyenero94233 жыл бұрын
What would be the Ideal mileage 16year old for 800m and 1500m
@Cameron2202 жыл бұрын
What if I apply a leg workout to my long run day after my run. Should I still do a mid-distance run on Sunday? (60 mile weeks)
@dianemorrison19215 жыл бұрын
i love your tshirt, where did u get it?
@devprasad48045 жыл бұрын
HhhHhha
@nadeembaig59405 жыл бұрын
Haha Diane good one
@franklucas78915 жыл бұрын
Diane Morrison hHaha 😂😂 good one
@boratalksakabrandon_bora4226 жыл бұрын
Awesome video
@squirrels24seven Жыл бұрын
sunday is rest day
@edwardpendragon6 жыл бұрын
your base mileage seems huge compared to the length of your long run?
@Cody-fk3kc4 жыл бұрын
The long run actually seems kind of long because of the 25% rule. (Long run ~25% of your weekly milage)
@larry89395 жыл бұрын
I’ll try the 60 Mile week, let’s see how this goes.
@pleaseenteraname94144 жыл бұрын
Larry how did it go?
@AlfredDsouza134 жыл бұрын
I run on Monday 5 km Tuesday 8 km Wednesday 15 kms Thursday 8km Friday 5 kms and Saturday 15 kms /18kms /21 kms
@CanalSDR2 жыл бұрын
and where are your rest days?
@AlfredDsouza132 жыл бұрын
@@CanalSDR Sunday is my rest day ..sat is my long run. I wrote it wrong I wanted to know when should I schedule my strength training and recovery exercise
@CanalSDR2 жыл бұрын
@@AlfredDsouza13 oh I got it. If I were you, I would take 2 rest days, where you could do bodyweight workout ( if you don't go to the gym like me). I have been following his suggestion to run 40mil and worked for me bc I could add strength workouts during my offs. My long runs are on Tuesdays 14km and on Friday 22km. On Saturday I run 11km and rest every Thursday and Sunday. On Monday I run 10km and on Wednesday 6km ( here I do my intervals training). I seek to not have junk kms so I follow this scheme religiously. I am training for a sub 5k but it's hard to keep up 15km/h for me
@AlfredDsouza132 жыл бұрын
@@CanalSDR I love this schedule thanks a lot.
@lincoln37915 жыл бұрын
Can i ever run twice a day? Like split up a 9 mile day
@edwinkarani55934 жыл бұрын
You can run twice a day but one should be easy for your body to regain.
@justjustjoo6 жыл бұрын
It's not that complex. Just add runs more and more when your body starts feeling like it can handle more. Then add easy weeks here and there.
@matthewgreenidge1722 жыл бұрын
Great
@rfgewrfgfrg73985 жыл бұрын
how many miles should I be running for a 50mile ultra? Its next month, im currently running 55 miles a week
@collynchristopherbrenner32456 жыл бұрын
What does your shirt say??
@StrengthRunning6 жыл бұрын
"Consistency is my Secret Sauce"! It's one of our original running shirt designs: shop.spreadshirt.com/strengthrunning
@kerricappy48905 жыл бұрын
Do you think at 55 I shouldn't do doubles or not have a day off? I'm thinking probably not. But I find I can put in good mileage on the 3 days I'm not working with shorter runs when I am working. Trouble is my days off tend to be consecutive.
@ReimerKeith4 жыл бұрын
There are many people aged 55+ with very long run streaks. Just make sure most of the runs are easy.
@GavinHope6 жыл бұрын
I have a question about the number of workout days. My weekly mileage is around 36 miles. I run 5 days each week, but they’re Monday - Friday. To fit with family life, I typically don’t run at the weekend. Until recently I’ve done two workouts (spread out) and 3 easy days, without having a long run. I’ve just started to add a long run... given that I run 5 days straight, should I drop to doing just 1 workout now that I’ve added a 10-13 mile long run into the plan? Thanks (and good video btw, I’ve subscribed 👍).
@JustinCase-my5vc6 жыл бұрын
Gavin Hope calm down
@GavinHope6 жыл бұрын
Dahe Sukur what do you mean? Run less? Or do fewer workouts?
@VickyT17135 жыл бұрын
I had been able to prepare for my half marathon training making use of this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the provided schedule! I am presently using it for my marathon training courses, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training courses, and set another PR. .
@EliteMBer5 жыл бұрын
why is the long run not going up
@walrus-splice-renewable4 жыл бұрын
Devin Vennard Because the athlete is not training for an ultra but a marathon at max.
@jolantachernikov76324 жыл бұрын
What about 20 mile week? :) I can't possibly run 40+ miles every week.
@ryankeogh16594 жыл бұрын
Half what’s in the video
@balwantsinghthanks.86566 жыл бұрын
please send video also in hindi
@stuarttaylor67014 жыл бұрын
Please do another one in km
@ninacity33625 жыл бұрын
Wow I only run 3.5 a day
@209productions34 жыл бұрын
I only run 30 a week loll I’ve got work to do
@TheWonderBreadAct4 жыл бұрын
Feel ya. Just got to 32 this week
@chris18065 жыл бұрын
I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor ? I am training for a 5k competition and I do lots of HIIT (3 times a week)
@blastedpotato4 жыл бұрын
Chris 1 poor treadmill.
@harrisonb40347 жыл бұрын
How many days a week should I run for a 25 mile week
@calebbrandon12776 жыл бұрын
Harrison Belanger you never want to stop running and run everyday
@AT-zr9tv6 жыл бұрын
It depends if you have interval training in there as well, how well you recover, what you goal race is, etc. I run around 30 miles a week with interval training & tempo runs, and have found that 3 days is an absolute minimum, just to get the mileage. Four days is great for me personally
@calebbrandon12776 жыл бұрын
Julien Neel what I'm saying if you want to get faster you want to run everyday of the week trust I know what I'm talking about we are 8 time state champions for cross cuntry if you don't believe look it up
@Kramtteckebb6 жыл бұрын
Caleb Brandon shut up fool
@SseriousGgamer3 Жыл бұрын
Monday rest Tuesday rest Wed nes day 1 mile Thursday rest Friday rest Saturday rest Sunday rest
@benlee5266 жыл бұрын
It appears that the day after a long run is about 60% of the long run?
@StrengthRunning6 жыл бұрын
I would consult a calculator.
@savagefitblade63506 жыл бұрын
Need to run a 9 min 1.5mile, any tips?
@Captainsparkist6 жыл бұрын
Savage FIT Blade run more
@MultiMocha136 жыл бұрын
I assume your in the Navy. I'd just boost mileage to at least 30 and once a week 6-8 400s at 85 seconds. Should only take a few months with good mileage
@catzlaflame45182 жыл бұрын
“Very easy day” 5 miles
@thedrvn4 жыл бұрын
Far to much bro science.
@justincripps85997 жыл бұрын
i can run 70 miles a week and take a day off
@edwardcheseldine88356 жыл бұрын
long running = slow running
@StrengthRunning6 жыл бұрын
No...
@jamesd52416 жыл бұрын
haha tell kipchoge
@kevinvantroyen5 жыл бұрын
Not always
@stolts342 жыл бұрын
Almost 57 years-old and can't run every day. Need to recover after runs. Actually do strength three times a week after a run day. Also, very slow so my longest run is 6-8 miles during the week. My long run takes me almost 3 hours for 10-13 miles on a weekend day. My first marathon took almost 7 hours. Trying again in January- shooting for 6:30 hours.
@paxundpeace997011 ай бұрын
I suggest trying to run much shorter but more frequent. Then try out to easy run of 3 or 4 miles back to back. I certain that it will work.
@harrisonb40347 жыл бұрын
16:05 "2 runs per week" ***2 runs per day***
@siennagertenitch15715 жыл бұрын
That's how I am I'm getting ready for my second run of the day right now
@tylerbass71333 жыл бұрын
Me watching him talk about 100 miles weeks when I’ve never gone over 40 miles a week: hm this may come in handy....in my dreams
@mariatretyakova58997 жыл бұрын
Hi there. Recently discovered your channel. Very helpful tips (I'm a beginner runner) Please carry on!
@johngardner18986 жыл бұрын
Best description of training mileage over a week I've seen. Thanks .
@stevehaugse69423 жыл бұрын
Agreed!
@dtrjones3 жыл бұрын
Paula Radcliffe used to run 200km+ a week (145+ miles) phew that makes be exhuasted just thinking about it. I'm at a moderate 25 miles a week but hoping to increase slowly to around 40 peak before my first marathon in October. Thanks Jason!
@12jacobmar Жыл бұрын
How'd you do at the marathon??
@dtrjones Жыл бұрын
@@12jacobmar hey yeah I did the London virtual marathon last October. Went really well, I got a time of 3:19:43 according to the TCS London Marathon app. Ended up running 5 days a week though for a couple of months prior to the event which I covered 40-50 miles during my peak.
@12jacobmar Жыл бұрын
@@dtrjones that's awesome! Bet it felt awesome to complete
@AT-zr9tv3 жыл бұрын
Who has the time 60 miles ~= 100 km per week? At 5 min per km pace, that's 9 hours of pure effort. Counting 5 min getting in gear and 15 min showering after each run adds another 2 hours. That's a total of 11 hours... You can't have a job and a family and do this. :(
@dooginator2008tx3 жыл бұрын
If you’re determined, you’ll find time. I do mine in all in the morning at 0600am or earlier, depending on the distance
@AT-zr9tv3 жыл бұрын
@@dooginator2008tx I hear ya, but do you have kids? Mine are 2 and 5. I'm already glad I can run 60K on a good week.
@toddparker86 жыл бұрын
Been looking for this video for a week plus and didn't know you or this video existed.... thank you
@sofiaperalta90914 жыл бұрын
I'm trying to build up mileage for the 1st time in my life and I'm just reaching 50 mpw. I've been doing a LOT of double workout days to keep things easy.
@User853063 жыл бұрын
Great video, thanks!👍🏼 How about the Training Intensity Distribution trough out the week? This is im my eyes the second key factor to correctly plan your training (and not overdoing it). Are you planning a video about TID as well?
@kcalb_com Жыл бұрын
Hahaha 100miles I'm tired just looking at it 😂. Thanks this was very informative
@markivanov25934 жыл бұрын
Best explanation of weekly miles all over youtube!!!
@jamesgoodwin77423 жыл бұрын
Jumped straight into 60 mile weeks back in my 20s, no problems. After a 10 year hiatus my feet aren’t liking 30 mile weeks or runs longer than 10 miles. Getting older sucks.
@paulginaalcala6977 жыл бұрын
Hi my name is Paul i am getting the urge to run again. I am not sure how to go about it. I am a gardener and work anywhere from 4-5 days a week and walk about an average of about 10-12miles a day when I'm at work. I'm definitely not in running shape I have let my body go i am working on getting the weight down but after that I do want to start running/racing anywhere from 800 to10k again. how should I go about starting when the time comes? how much should I run? With the amount I walk during the day how should my mileage look? How much mirage should I start at and max out at? Thank you for your time.
@markivanov25934 жыл бұрын
For myself, I found after many months of running that increasing per week volume more than 5km (~3mile) is already very sensitive and can lead to near injury, even during base low intensity period.
@tlanthony822 жыл бұрын
How to run 100+ miles per week? Follow Seth James Demoor and just copy what he does.
@andyharshman4 жыл бұрын
I'm going to work on adding a medium long run into my training this off season and also lengthen my long run compared to my weekly mileage.
@davidwetherington19396 жыл бұрын
What workouts are you talking about?
@StrengthRunning6 жыл бұрын
A "workout" is a structured, faster training session. A "run" is a base or recovery run.
@Onlylove994 Жыл бұрын
Hey which vid I can watch ti learn what exact the kind runs I should plan for those 40 miles a week ?
@deadair801 Жыл бұрын
I have a long way to go 😅
@SpeedBoosted136 Жыл бұрын
Good one, very informative and easy to understand. Also liked that you explained the full logic behind this
@Samueld20096 жыл бұрын
I can only run 3 days a week. Sunday/ Wednesday/Friday. My goal is to train for 5Ks and 1 10k a year. I want to limit my long run to 8 miles on Sunday, It is extremely hilly and its all I can fit in for a long run. How would you have me train on Wednesday and Friday?
@TheAnikdam3 жыл бұрын
I am averaging about 55 miles a week for several months now. What will be the best way to ramp up to 70 miles a week?
@soundwave88423 жыл бұрын
Run how you feel, listen to your body, and adjust.