Adjusting how much you run each week is really important when getting ready for a race. To build a strong running habit and keep from getting hurt, here are some easy guidelines to follow:
Check Your Current Mileage
- Base Mileage: Find out how much you are currently running each week. If you’re just starting out, try to run at least 10-20 miles a week.
- Weekly Increase: It's best to add a little more distance each week. A good rule to follow is the "10% rule." This means you shouldn't increase your weekly mileage by more than 10% each week.
Race Goals and How to Change Your Mileage
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For Longer Races:
- If you’re training for a half marathon, your peak mileage should be around 25-30 miles per week.
- If you’re training for a full marathon, aim for 40-60 miles in your busiest weeks, depending on how fit you are.
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Tapering Phase:
- Tapering means running less before your race. In the last two weeks before the race, cut back your mileage by 20-30% to let your body recover and be ready for race day.
How to Progress Your Mileage
- Long Runs: Make sure to have one long run each week that gets longer over time. This run should be about 20-25% of your total weekly mileage. For example, if you're running 40 miles a week, your long run should be about 8-10 miles.
- Quality Workouts: Add some speedy workouts or tempo runs that make up about 15-25% of your total mileage. This helps you run faster and more efficiently.
Quick Recommendations
- 10% Weekly Increase: Slowly add to your mileage each week.
- Long Runs: Should be 20-25% of your total mileage.
- Taper Two Weeks Before: Cut back your running by 20-30%.
By following these tips, you can adjust your weekly running distance to meet your race goals, which will help you perform better and build more stamina.