Runners - upping your mileage

beccalucy

I'm training for a marathon in April and am struggling with confidence at the moment.

My longest run has been just over 14 miles, tried to up it to 15 miles today and I managed to talk myself out of it, granted I may have a viral infection which has started but its not the first time confidence has been an issue.

How do you up your long run mileage? Do you do smaller increments or similar? Do you have a routine?

Mom2rh

If I were training for a marathon I'd join a marathon training group. I would need that to keep me motivated, find me other runners with the same goals and same speed, etc. Our local running shoe store has groups starting up in January for marathon and half-marathon (I may join the latter).

I did hear that increasing your mileage in 10% increments is the way to go...but I've got no sources or experts to back that up.

Weathers58

Hi I'm doing Edingburgh in May (27th) and this is what I'm doing.

I'm keeping my base mileage per week at around 25 - 30 miles and then starting to train in January

I'm upping my mileage by 10% max a week.

This will be interval, hills, fartlek, speed, long and repeats over a 4 month period which will steadily increase to include 3 long runs these take place over three consecutive weekend finsihing about three weeks before race.

so 5 weeks before race around 18 miles
4 weeks around 20-22
3 weeks 24 maximum but anywhere over 20 is fine then taper down over next weeks by 10%

This is all in Runners World or equivalent.

Finally good luck its an incredible experience of self achievement

Tim x

beccalucy

Thank you for your replies, I've looked for groups but as I tend to work away a lot in the week the cost outweighs the benefits. Weathers your plan sounds great!

I'm considering writing the long run off this week and just heading out tomorrow to see how far and long I can go depending on how I'm feeling. In all honesty I may be overtraining. I'm currently at around 40 miles over 5 runs with 2 zumba work outs plus miles of walking

directorj

Usually an increase of no more than 10% of your previous weeks run

beccalucy

Thanks, 10% is what i increase my weekly mileage by rather than individual runs

arc918

Usually an increase of no more than 10% of your previous weeks run

I totally reject this rule of thumb! I'm not sure when this makes sense.

At 5 miles you can't run a step past 5.5 miles? You could go 6.5 and feel great or you could go 5.2 and feel like crap.

On the higher end, if you can run 14, you can bump to 16 or so.

I vote for listen to your body.

Original poster: are you following a training plan?

CakeFit21

Usually an increase of no more than 10% of your previous weeks run

I totally reject this rule of thumb! I'm not sure when this makes sense.

At 5 miles you can't run a step past 5.5 miles? You could go 6.5 and feel great or you could go 5.2 and feel like crap.

On the higher end, if you can run 14, you can bump to 16 or so.

I vote for listen to your body.

Original poster: are you following a training plan?

I agree with everything ^^^.

For me a training plan really helped with my confidence. When I could look back over my training log and the mileage I completed, I could reasonably conclude that I could finish the next run without being dead. Also, a plan helped with the fear of the run coming up after. Confidence and doubt can be tricky. I battled her just this morning on a tempo run. She started to whisper and I could feel myself IMMEDIATELY slow down. I had to say OUT LOUD, "NO! NO! NO!" and keep my pace up. I am not even kidding, this happened. If you can run 14, you can run 16. You just have to not listen to the whisper of doubt. I know you can do it!

rybo

I'm with the last 2 posters. If you have a solid base you can ramp up quicker than 10% if your body feels fine. Sounds like your issue could just be a mental block or like you said battling a cold.

Following a training plan is good, but you have to build in flexibility for days you may feel good or not that good. I like Hal Higdon's plans, but I also like to look around at a lot of different ones and see what I think works best for my schedule and how I think my body can handle it.

beccalucy

Thank you guys. I've decided to just take yesterdays no go long run as a sign to take it easy for few days and work on speed.

I do have a rough training plan based around the 3-2-1 so I can change days around with a long, 2 medium which are half the distance of the long and then 3 small which are half the distance of the medium.

I think it is just a mental block so am going back out there today and shall see how it goes.

ATT949

Thank you guys. I've decided to just take yesterdays no go long run as a sign to take it easy for few days and work on speed.

I do have a rough training plan based around the 3-2-1 so I can change days around with a long, 2 medium which are half the distance of the long and then 3 small which are half the distance of the medium.

I think it is just a mental block so am going back out there today and shall see how it goes.

Regardless of the type of activity I'm undertaking, there's a very, very good chance that someone, somewhere has tried it and I know that I would benefit from their experience.

Training for a marathon was no different for me.

I looked at training plans from a variety of sources and have used the plans from Runner's World:
http://smartcoach.runnersworld.com/smartcoach/new_plan.jsp

There are quite a few books on running marathons that will help you. I've only read two - "Marathoning for Mere Mortals" and Higdon's book on marathon's. Runner's World publishes a book called "Road Racing" that covers more than marathons. They're available on Amazon at very reasonable prices. I buy my used when possible.

Having said all of this, I never entertained the idea of trying to run a marathon without taking advantage of "the knowledge of those who have come before me"™. A marathon is a hugely physically demanding event and training for it takes significant time and money — why would I not take the time to get a few books or a FREE training plan?

</rant> :-)

Yes, I think a training plan would be a really good idea!

arc918

For newer runners, I think Higdon is the best place to start. I always say that training plans are guidelines, not gospel, but it very helpful to have an idea of how your long runs should progress.

For more experience runners, I like Pftizinger. But you really need to know your 5K pace from you half marathon from your marathon pace, or the whole deal is a waste.