It’s those longer runs that knacker you up.
The 10% rule is pretty basic, most people running 30mpw can quite easily go up to 35mpw without any ill effects.
As multi sport athletes, I’m hoping the 30% drop back in the second week not only gives the running legs a chance to recover, but also allows for more time cycling and some harder efforts on the bike.
Fully agree with using swimming as recovery.
savaloy mentions it on the legacy site, in reply to JWs sub-75 minute attack on Cardiff HM.
Problem with what hammerer is suggesting (and I believe he is a qualified coach and I am not!) is when you get to 40mpw.
You really don’t want to be running anywhere near 20 miles as a long run AND another run of 13 miles.
I’ve capped my long runs at 16 miles, with the other distance coming from a double run day. They are evenly spaced out, with filler between, maybe some intervals and tempo, based on feel at the time.
I’d be inclined to say most miles should be done at the really easy pace, maybe 45% of miles coming from those jogs.
It’s all about economy and efficiency.
Getting used to running.
You don’t get that by taking two days off running to recover from a long/hard effort.
Also, getting up to 60mpw means that something has to give. For me, that’ll be cycling.
In its slot goes recovery swimming, then when I’d swim, I’m adding in foam roller work, stretching and all the stuff you should do, but don’t.
I think running 30mpw you can get away with it, but double that? Nah! You’re gonna need to take care of those legs (for me, the ITB and hammies)
The beauty of this method is the utter simplicity.
If you feel bad, just drop back to when you last felt fine with the mileage and repeat that cycle and try again.
My mileage, from when i started this last week and achieved 30+ miles, is below. In four week cycles;
30 21 30 15
35 24 35 18
40 28 40 20
45 31 45 22
50 35 50 25
55 38 55 27
60 42 60 30
You might find 5 miles jumps easy, so you can do more, or less.
I read loads of stuff into how to improve 10k-HM times. A lot of it was really complicated, with no pullback options.
What I say above, seems really simple to replicate week in-week out.
And, from previous experience, it’s consistency that gets you to the next level.