How fast to add mileage for marathon training?

RunnerElizabeth · July 2014

Currently I am running 40 mpw. My 1st marathon is in November. Because my schedule is so crazy, I'm making my own training plan.

I run 28 mon-fri miles (3 days running, 9+ miles per day over 2 runs per day) with a 12 mile long run on Sunday.

I have decided to build the 27 up to 36 before tackling my long runs as this works best with my schedule. Is adding 3 miles a week for the next 3 weeks ok? I can do a cutback week the 4th week. Any other suggestions? I want to start building my long runs up the week of August 10th at the latest.

Thanks!

Carrieendar · July 2014

I want to top out around 65-70 mpw, and my 16 week plan starts next week. Right now I am at 44-46 mpw, so my plan has me doing about what you are, adding about 3 mpw for a while, holding/pulling back a bit, then going back up again. I also do doubles like you are because I like my two rest days, haha (I do use one to lift and do some cross training and one full rest).

dougii · July 2014

I think you are on track with this as you are not increasing your mileage more than 10 - 15% each week. I also like that you are going to cut back week 4. Sounds right to me.

mjpTennis · July 2014

Can you add in one three mile run each week instead of putting all 9 miles into a week? First week add 3, second week add the next three, and the last week at in the last three miles? More of a steady base increase instead of all at once. No science behind that just the slow and steady approach

RunnerElizabeth · July 2014

Thanks! This helps! I feel good about 3 miles per week. This week I added a 3 mile lunch time run, next week I'm going to switch to 2 at lunch and 4 home then the following week I'll just do 5 in the am and 4 in the pm. I had the thought to spread it out even more than that by adding back my missing afternoon mile for 10 per day instead of 9, but in the last mile there is this rather giant hill...