Mileage Increases


One of the most important things that you can do while training for your first or 20th marathon (or other distance race) is making sure you take adequate rest days. While each run serves a purpose, the critical workouts in this class are Tuesdays and Saturdays. To ensure that you are ready to get the most benefit out of these workouts, taking appropriate rest days will set you up for success. It can be very easy to want to skip the rest days in favor of an additional run. While training for long distance races, it is important to remember that more is not always better. What is better for your overall training is to avoid doing too much too soon (“the terrible twos”). Rest days help your muscles recover and rebuild themselves; muscle adaptation occurs during the rest days that follow a workout.


Gradually increasing your mileage by no more than 10 percent a week, is a straightforward way to avoid potential injury. This is true whether you are building base miles or returning to running after an injury or illness. Your coaches have done this work for you in the training calendars provided. We understand that life can get in the way but try to avoid doubling up or "making up" for last week's mileage if you had to miss a long run. By being honest with yourself and having your training reflect this, you are much more likely to make it to the start and finish lines injury free.


As we continue to push ourselves physically harder and harder throughout the training cycle, mentally it is smart to take rest days, too, so you can look forward to the hard workouts. Many runners are looking for a magic training plan to running a faster race, but the "secret" truly is proper training that allows physiological adaptations to happen. Injuries from overtraining mean starting over again which can be a major setback to your goals.


Gloria Jansen 2018