For me, it very much depends what I’m aiming for (vert, distance, terrain etc) but whether it be road, trail, ultra whatever, my basic weekly volume, rule of thumb for many years has been:
Nothing under 50km and nothing over 100km. This excludes race week.
I adjust accordingly in that delta. I found it works for quite a variety of events and distances. You just need to play around with intensity.
People spend far too long looking for magic bullets and secret sauce.
Just run, mostly slow, some a bit faster, add a few km’s every week and maybe a weekly hard session like a parkrun.
That’ll be £100 and I accept cash, cards and PayPal 
JFR
thanks
Nothing gets stuff done like doing stuff does 
Very nice.
Converted to real units, and zones added for confrontational value.
| Z2/3 | Z1 | Z1 | Z1 | Total weekly km | W/C | Time Running | |
|---|---|---|---|---|---|---|---|
| 6.4 | 6.4 | 0.0 | 9.6 | 22.4 | 23/6/25 | 1 | 134.4 |
| 6.4 | 9.6 | 0.0 | 12.8 | 28.8 | 30/6/25 | 2 | 172.8 |
| 6.4 | 6.4 | 0.0 | 9.6 | 22.4 | 7/7/25 | 3 | 134.4 |
| 6.4 | 9.6 | 0.0 | 16.0 | 32.0 | 14/7/25 | 4 | 192.0 |
| 6.4 | 12.8 | 0.0 | 19.2 | 38.4 | 21/7/25 | 5 | 230.4 |
| 6.4 | 9.6 | 0.0 | 12.8 | 28.8 | 28/7/25 | 6 | 172.8 |
| 6.4 | 12.8 | 0.0 | 22.4 | 41.6 | 4/8/25 | 7 | 249.6 |
| 6.4 | 16.0 | 0.0 | 25.6 | 48.0 | 11/8/25 | 8 | 288.0 |
| 6.4 | 19.2 | 0.0 | 28.8 | 54.4 | 18/8/25 | 9 | 326.4 |
| 6.4 | 9.6 | 0.0 | 16.0 | 32.0 | 25/8/25 | 10 | 192.0 |
| 4.8 | 19.2 | 4.8 | 28.8 | 57.6 | 1/9/25 | 11 | 345.6 |
| 4.8 | 22.4 | 4.8 | 32.0 | 64.0 | 8/9/25 | 12 | 384.0 |
| 4.8 | 24.0 | 4.8 | 35.2 | 68.8 | 15/9/25 | 13 | 412.8 |
| 4.8 | 9.6 | 4.8 | 22.4 | 41.6 | 22/9/25 | 14 | 249.6 |
| 6.4 | 9.6 | 3.2 | 12.8 | 32.0 | 29/9/25 | 15 | 192.0 |
| 6.4 | 6.4 | 3.2 | 41.9 | 57.9 | 6/10/25 | 16 | 347.5 |
I did wonder about the units… thought it was the consumption of Wotsits.
So when do you start?
Id be tempted to round up and down as thats a mess 
Wk 12/13 would definitely be open to change as we dont know how well things are going, and i might think 13.1miles at TMP is enough for your body. 22 miles is also a lot, may end up maxing at 20, even 18 as we see how you are recovering from the big sessions and the time on feet
But you need ai for rounding
Better copy it into “the other” thread.
Good effort.. nice job of working with the restriction of the average kms to get those long runs in. A nice build / overload and the use of the recovery weeks help the althlete practically and help with the km budget
I’d suggest and minor tweak of some down hill running, if the althletes not getting too sore and handling the load well. That would help with fewer and less long runs imo. Increasing the load on the leg muscles, particularly the quadriceps, due to eccentric muscle contractions.
Muscular fatigue 
in the Marathon is a massive limiter for many.
Miles, in fact distance, is old fogey nonsense so converted to time instead. For the win.
| Time Running | Z2/3 | Z1 | Z1 | Z1 |
|---|---|---|---|---|
| 2h 19m | 0h 35m | 0h 42m | 0h 0m | 1h 2m |
| 3h 1m | 0h 35m | 1h 2m | 0h 0m | 1h 23m |
| 2h 19m | 0h 35m | 0h 42m | 0h 0m | 1h 2m |
| 3h 22m | 0h 35m | 1h 2m | 0h 0m | 1h 44m |
| 4h 3m | 0h 35m | 1h 23m | 0h 0m | 2h 5m |
| 3h 1m | 0h 35m | 1h 2m | 0h 0m | 1h 23m |
| 4h 24m | 0h 35m | 1h 23m | 0h 0m | 2h 26m |
| 5h 6m | 0h 35m | 1h 44m | 0h 0m | 2h 46m |
| 5h 47m | 0h 35m | 2h 5m | 0h 0m | 3h 7m |
| 3h 22m | 0h 35m | 1h 2m | 0h 0m | 1h 44m |
| 6h 10m | 0h 26m | 2h 5m | 0h 31m | 3h 7m |
| 6h 51m | 0h 26m | 2h 26m | 0h 31m | 3h 28m |
| 7h 22m | 0h 26m | 2h 36m | 0h 31m | 3h 49m |
| 4h 26m | 0h 26m | 1h 2m | 0h 31m | 2h 26m |
| 3h 22m | 0h 35m | 1h 2m | 0h 21m | 1h 23m |
| 6h 10m | 0h 35m | 0h 42m | 0h 21m | 4h 32m |
| 0.0 | ||||
| 5m 30s | avg pace for z2/3 runs | |||
| 6m 30s | avg pace for z1 runs |
Yeah let me get back to you on that as soon as I find a way to enjoy 3hr+ runs…
I would love to be able to run for 2hr plus atm. I find it refreshing and mind clearing… if its not, you are are running, jogging, walking too fast, chill, enjoy.
Joined the club long run last week and it was faster than advertised misery tbh. Not done much for my fitness either.
Needs to be base miles and a good chin wag and/or view imho
Just in time for Chester Marathon 5th October, starting Monday 28th July 2025.
Target Marathon Pace (RP): 5:34 min/km
Paces:
Go for it mate.
Tid using power zones as pace is a false indicator of effort with my weight and gradients
| Week | Z3 | Z2 | Z1 |
|---|---|---|---|
| 1 | 3.0% | 7.2% | 89.8% |
| 2 | 3.1% | 36.3% | 60.6% |
| 3 | 17.2% | 25.6% | 57.2% |
| 4 | 9.2% | 22.5% | 68.3% |
Need more z1 and more sleep.
But I’m on for a PB…
Hmm. Progressing backwards still.
Six weeks consistent running this duration and pace has produced results in the real world and on the Garmin metrics in the past, regardless of training other sports or not - Not so this summer.
Running VO2 down from 45 to 43, pace I held for 5k in April when running once a week, I could only hold for six minutes at the weekend.
Weighing up a bit of easy cross training, easier running, but backing off target to 4h30. No progress in six weeks not the end of the world but hard to ignore.
what is consistent running? what sort of training is it?
3-4 times a week apart from last week, for the last six weeks. Building up as per post from two weeks ago. Mostly trail a bit of road.
Added a bit of speed in the last two weeks, nothing too arduous - 10s sprints mostly.
Looking at 4.25hrs running this week. 4.5 next.
There definitely comes a point where more isn’t always the answer especially as we age. You could have a bit of fatigue creeping in causing you to slow if doing 4-5hrs a week. Some can get into the habit of just doing more, like with swimming, when a step back and regular 30minutes of focussed running trying to improve on turnover, and running “easier” could help rather than ever increasing distance plodding.
And then bugger all for two weeks. 
7 weeks to go, it’s not looking good. Will restart the routine. So easy to get disallusioned and wreck consistency.
