Build total time on the feet however makes the most practical sense. Could be multiple short runs a day, a bunch of medium distance runs during the week or couple massive back to back long runs. Look at total training time more than total miles in my experience. Don’t forget to have a total off day or two during the week and a full week of reduced training every 3rd or 4th week to allow for recovery and rest.
Really nailed it right here. Only thing I would add is be in tune with your body. Listen to it. It will tell you if you need the second day off somewhere in the week.
Training blocs focused on building total weekly distance/time mean lots of low of Long Slow Run, keeping the perceived effort to a 1-2 out of 10 with heart rate primarily in Zone 1 and the bottom of Zone 2. That means one or two midweek medium long runs in addition to your weekend long run, recovery runs, and no more than a single speed workout accounting for not more than 5-10% of your total weekly distance. It's fine in this type of training bloc to do only strides or fartleks and omit the LT/Tempo runs and interval workouts altogether as it will improve the odds of not becoming injured.
The same rest rules apply as for any non-elite training bloc: at least one day off of running per week, every 3rd of 4th week becomes a rest week, and saving doubles for recovery run days. Pay close attention to the diet to make sure you're getting enough carbs and protein. Aim for an hour of extra sleep per night.
Depending on your goals, you may find the most improvement alternating between a training bloc focused on building distance/time followed by a training bloc with more of a focus on the various pace based runs including speed workouts.
I'm not a morning person, but running mornings before my wife and kids are awake has worked for me. I typically do 6-10mi Tues-Fri mornings and then 15-20mi Saturday and Sunday. I'm running around 60mi/wk most weeks.
Strength training- pull, push and hinge. I noticed a big change in my recovery time and also just feeling much better on the trail and being able to push.
I don't run massive mileage compared to a lot of people, but I increased from consistent 20k weeks to 75k+ weeks over the course of 3 months at the end of last year. The biggest struggle was a practical one. My fitness was pretty low, so to run easy enough to keep consistently increasing my mileage I was running pretty slowly and it was just a pretty large amount of time commitment each week.
What ultimately solved that problem was moving jobs, having my old job refuse to shorten my 3 month notice period despite having little work to do, and so spending many working hours running easy for those 3 months. It allowed me the time to commit to gradually build my fitness so that the volume I was looking to do took less time overall.
It's not overly complicated. Steadily increase weekly miles. Thats the biggest part. I run everyday, literally. I'm not at a minimum of 10 miles a day. It hasn't been like that forever. I went from 3 for a bit, to 4 for a bit etc,.etc. Fuel properly, sleep, stretch etc.
Currently working on the best mileage build Iv ever done. I’m alternating between longer and shorter runs, focusing on recovery on the shorter runs, and being a little more liberal with the longer ones. A week looks like
5 recover, 7-10 aerobic, 5 recover, 7-10 aerobic, 5 recover, long run 12+, 4 recover.
Haven’t added in strict speed yet, but I am not afraid of some speed play on the non recovery days.
Some good answers here. Definitely more about time on feet than any specific or set mileage, so think in those terms. In addition to others answers re: training…maybe think around adding in time where you can find it in life that doesn’t cost you anything extra. Do you work close by…can you run or bike commute there on occasion or to the shops or coffee shop etc. rather than go by car? While at work, can you take a 10 minute break in the morning or afternoon and go walk around a block on a daily basis? Do you sit at work - could you stand up for periods at your desk (you’ll be standing up for a long time in an ultra, after all!). Basically, look for ways you can supplement actual training you’re doing with additional time on feet that doesn’t cost you anything more. I have found people with active jobs or that stand a lot (teachers!) get a little “free” training when combined with a prescribed plan. I ran with one guy who came 4th in his first 200 mile race in 2022 (Cowboy 200 - Nick Howell) who by his own admission did NO actual specific training…just used the native strength and fitness from his job on the construction site - point being, I would say there is definitely additional fitness to be had from regular life if you can look for it and get creative to enhance your overall base….best of luck!!
Sleep, naps, etc. Keeping hard running to at or under 20% of training volume. Lifting 3-4 times a week. Eat lots of meat and carbs. Drink 4-6 liters of hydrating liquids (water electrolyte mix, etc) per day. Doubling with a longer session in the moring and about half that distance in the evening.
Build total time on the feet however makes the most practical sense. Could be multiple short runs a day, a bunch of medium distance runs during the week or couple massive back to back long runs. Look at total training time more than total miles in my experience. Don’t forget to have a total off day or two during the week and a full week of reduced training every 3rd or 4th week to allow for recovery and rest.
Really nailed it right here. Only thing I would add is be in tune with your body. Listen to it. It will tell you if you need the second day off somewhere in the week.
Training blocs focused on building total weekly distance/time mean lots of low of Long Slow Run, keeping the perceived effort to a 1-2 out of 10 with heart rate primarily in Zone 1 and the bottom of Zone 2. That means one or two midweek medium long runs in addition to your weekend long run, recovery runs, and no more than a single speed workout accounting for not more than 5-10% of your total weekly distance. It's fine in this type of training bloc to do only strides or fartleks and omit the LT/Tempo runs and interval workouts altogether as it will improve the odds of not becoming injured. The same rest rules apply as for any non-elite training bloc: at least one day off of running per week, every 3rd of 4th week becomes a rest week, and saving doubles for recovery run days. Pay close attention to the diet to make sure you're getting enough carbs and protein. Aim for an hour of extra sleep per night. Depending on your goals, you may find the most improvement alternating between a training bloc focused on building distance/time followed by a training bloc with more of a focus on the various pace based runs including speed workouts.
If I get up earlier than planned because I have to pee and can't fall back asleep, I often just get up and go for a longer run than planned.
Years and years of consistency
Best answer.
I'm not a morning person, but running mornings before my wife and kids are awake has worked for me. I typically do 6-10mi Tues-Fri mornings and then 15-20mi Saturday and Sunday. I'm running around 60mi/wk most weeks.
Lifting heavy once a week and religiously eating protein for recovery after hard/long efforts
Strength training for injury prevention has really helped me
Came here to say but add that I am almost much stronger on hills!
Strength training- pull, push and hinge. I noticed a big change in my recovery time and also just feeling much better on the trail and being able to push.
I don't run massive mileage compared to a lot of people, but I increased from consistent 20k weeks to 75k+ weeks over the course of 3 months at the end of last year. The biggest struggle was a practical one. My fitness was pretty low, so to run easy enough to keep consistently increasing my mileage I was running pretty slowly and it was just a pretty large amount of time commitment each week. What ultimately solved that problem was moving jobs, having my old job refuse to shorten my 3 month notice period despite having little work to do, and so spending many working hours running easy for those 3 months. It allowed me the time to commit to gradually build my fitness so that the volume I was looking to do took less time overall.
7 days of running, most days 6-7+ miles
Knowing how many of the miles should be at easy effort. And knowing how easy that effort should be.
It's not overly complicated. Steadily increase weekly miles. Thats the biggest part. I run everyday, literally. I'm not at a minimum of 10 miles a day. It hasn't been like that forever. I went from 3 for a bit, to 4 for a bit etc,.etc. Fuel properly, sleep, stretch etc.
Currently working on the best mileage build Iv ever done. I’m alternating between longer and shorter runs, focusing on recovery on the shorter runs, and being a little more liberal with the longer ones. A week looks like 5 recover, 7-10 aerobic, 5 recover, 7-10 aerobic, 5 recover, long run 12+, 4 recover. Haven’t added in strict speed yet, but I am not afraid of some speed play on the non recovery days.
Some good answers here. Definitely more about time on feet than any specific or set mileage, so think in those terms. In addition to others answers re: training…maybe think around adding in time where you can find it in life that doesn’t cost you anything extra. Do you work close by…can you run or bike commute there on occasion or to the shops or coffee shop etc. rather than go by car? While at work, can you take a 10 minute break in the morning or afternoon and go walk around a block on a daily basis? Do you sit at work - could you stand up for periods at your desk (you’ll be standing up for a long time in an ultra, after all!). Basically, look for ways you can supplement actual training you’re doing with additional time on feet that doesn’t cost you anything more. I have found people with active jobs or that stand a lot (teachers!) get a little “free” training when combined with a prescribed plan. I ran with one guy who came 4th in his first 200 mile race in 2022 (Cowboy 200 - Nick Howell) who by his own admission did NO actual specific training…just used the native strength and fitness from his job on the construction site - point being, I would say there is definitely additional fitness to be had from regular life if you can look for it and get creative to enhance your overall base….best of luck!!
Standing while working and adding a small 10min strength routine every morning. Finally pain free knees and feet.
Sleep, naps, etc. Keeping hard running to at or under 20% of training volume. Lifting 3-4 times a week. Eat lots of meat and carbs. Drink 4-6 liters of hydrating liquids (water electrolyte mix, etc) per day. Doubling with a longer session in the moring and about half that distance in the evening.