Introduction

We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?

• Is the 10% rule a helpful guideline?
• The Jack Daniels equilibrium method 
• Does the approach for increasing mileage differ depending on your pace?
• How to use cutback weeks when increasing running mileage
• Should you do speed workouts when increasing training volume?
• Do you need to eat more when increasing your running mileage?
• How to increase mileage after injury, time off, or an off-season
• Should your long run be a certain percentage of your weekly volume
• Should you run twice per day to increase your mileage?
• Should you split your long runs?
• How to prevent boredom when increasing running mileage

You may also enjoy:

• Episode 5: The Applied Science of Long Run Fueling
• Episode 27: How Many Miles Should You Run Per Week?
• Episode 21: How to Start Running Again

Additional resources:

https://www.runtothefinish.com/winter-maintenance-plan-for-runners/

https://www.runtothefinish.com/increase-running-mileage/

https://lauranorrisrunning.com/how-to-run-longer/

https://lauranorrisrunning.com/how-to-safely-increase-your-weekly-running-mileage/

https://lauranorrisrunning.com/how-to-consistently-maintain-running-higher-mileage/

https://lauranorrisrunning.com/how-to-effectively-use-cutback-weeks-in-your-training/

https://www.runtothefinish.com/recovery-week-running/

https://lauranorrisrunning.com/should-i-run-twice-per-day/