To avoid injury when upping your mileage, you need to take it slow and allow your body time to adapt to the increased workload. Rule 5: Allow for adaptation when increasing mileage. My ultramarathoner friends often go on four- and five-hour slow runs, which prepare them for 50-mile-plus races but do little for their ability to smoke a fast 5K. If you mostly run long, slow miles, you will become proficient at running long, slow miles.
The principle of specificity means that you become good at what you practice. The farther away your miles are from race pace, the less they will help your racing performance. Rule 4: Some miles count more than others (part two). So when you add quality workouts, decrease your total mileage slightly to make up for the added stress. When your weekly miles include tough track workouts, tempo runs, and short repeats, they’re harder to recover from than if you do the same volume of easy aerobic running. Rule 3: Some miles count more than others. If your goal is simply to finish a race, you can run fewer miles than if your goal is to finish with a fast time. Rule 2: Mileage requirements increase as performance goals increase. Not surprisingly, a marathoner needs to run more than a 5K specialist. Rule 1: The longer the race, the higher the mileage. Play icon The triangle icon that indicates to play
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