The Science of Distance Running Progression
Mileage Building Strategies
- The 10% Rule: Increase weekly mileage by no more than 10% to prevent overuse injuries
- Step Loading: 3 weeks of gradual increases followed by 1 recovery week
- Long Run Ratio: Keep longest run at 25-30% of weekly volume
- Terrain Variation: Alternate road and trail surfaces to reduce repetitive stress
Pace Periodization Framework
Base Phase (4-6 weeks)
- 80% easy conversational pace runs
- 20% hill repeats and strides
- Focus on fat adaptation and capillary development
Build Phase (4-6 weeks)
- 70% easy runs, 20% tempo, 10% intervals
- Progressive long runs with final miles at goal pace
- Introduce back-to-back medium long runs
Peak Phase (3-4 weeks)
- Race-specific workouts at target pace
- Reduce volume while maintaining intensity
- Practice nutrition and gear strategies
Essential Supplemental Training
- Strength Training: 2x weekly full-body sessions focusing on single-leg stability
- Hill Repeats: Build muscular endurance with 6-8 x 45 second climbs at 5K effort
- Mobility Work: Daily dynamic stretching and foam rolling
- Cross-Training: Cycling or swimming for active recovery
Nutrition for Endurance
- 30-60g carbs/hour during runs over 90 minutes
- 1.2-1.4g protein/kg body weight daily for recovery
- Electrolyte replacement for sessions exceeding 60 minutes
- Practice race-day nutrition during long runs
Recovery Protocols
- 48 hours between hard efforts
- Weekly sleep increase of 1 hour during peak training
- Contrast water therapy for high-mileage weeks
- Regular gait analysis to prevent form breakdown
Source: rei.com
#RunLonger #EnduranceTraining #MarathonPrep
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