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Marathon Training Guide: Mileage Ramp Up Program, Mileage Build Up Schedule
You should buildup your personal endurance level, and your weekly long run mileage at a pace that would not only be sustainable, but would be safe enough to not leave you with "over use" injury. It is important, therefore, as you ramp-up your (long run and/or weekly) mileage, you do not buildup any more than 10% of your corresponding mileage from the previous week.
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- How Do I Build Up My Weekly and Long Run Mileage?
- Assuming that you have been slowly building up your endurance over time, and that you have already reached a point where you are running 4 to 5 days a week and aggregating approximately 25 miles per week, you should now work on building up your weekly and long run mileage -very slowly, carefully, and only by pushing the envelope in small increments.
- What Should be My Goal for Weekly Mileage Gain?
- No more than 10% above your last week's stats for the long run mileage and/or your aggregate weekly mileage totals. If you were to push any harder than that, it is highly likely that you may experience over use injury.
- What Should My Weekly Running Schedule Look Like?
- Run four days a week, interspersing a rest day between two runs. Many runners alternate between advancing long run mileage and weekly totals -10% at a time. Depending upon a runner's personal endurance level, it is not uncommon to continue to build up the mileage at the rate of 10% for three or four weeks, and then take it easy the following week, and then to continue this cycle for approximately 18 to 20 weeks.
- What is it that I am Really trying to Achieve Here?
- Primarily, the marathon mileage building schedule helps a marathon runner reach the higher sustained effort levels needed. It prepares you to run longer distances in the single run that you are going to aim for during the second phase of your training (marathon training schedule) that follows approximately 18 to 20 weeks of this mileage buildup schedule.
- Approaching The Marathon
- As you approach the marathon, assuming that you have successfully completed your marathon training schedule and have not suffered any injuries, you should allow your leg muscles to heal and recover from the stresses induced by rigorous 18 to 20 weeks of training during your mileage buildup phase. Approximately one to two months prior to the marathon, many runners continue to run at a lesser intensity, some even run less frequently, and for relatively shorter durations.
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Note: Content published at this website (or for that matter at any other websites) should be considered to be of informational nature only, and should not be considered as a medical or professional advice. Please consult with your health care professional before getting into any physical training programs.