Maybe you’ve heard about running 100+ miles a week to train for big races?
And then that thought of stepping up your training popped into your head…
- How many miles do you run each day? How hard or fast (slow?) are you going?
- Do you run the entirety of the long runs, run/walk them, two-a-days?
- How do you avoid burnout at that mileage level? Do you do it every week or just occasionally?
- How do you build up to that mileage without blowing out every joint in your body?
Let’s get into it!
It Doesn’t Happen Overnight
Hundred-mile weeks are a deposit into that mental and physical bank for us – a way of giving us more confidence.
Let’s touch base on something:
we won’t be able to go from 40 miles per week to 100 miles per week in the blink of an eye. Building up to 100 miles per week is a goal to strive for, that takes time, something that doesn’t happen overnight – a gradual process.
If we rush it?
That’s when injuries, burnout, etc happen.
Those athletes we see doing 100+ miles per week consistently?
They’ve been running for most of their life and built up to that point.
100 miles per week can be helpful for almost any ultra runner if they can swing that type of training…
Yeah, some people do break down from training at this level, some thrive in this type of environment though. If we never try volume, how would we ever know what’s possible for us?
I’d like to try this for myself this year, running a few 100-mile weeks.
How to build up to 100-mile weeks?
The idea behind this is to slowly start increasing your mileage over time. There is a rule of thumb out there that you should increase your mileage by no more than 10% per week – a rule of thumb.
10% a week may be too much for you, maybe it’s not enough…
Every runner responds differently to increased training & stress, but I really do believe that every runner (person?) can run long distances…
They just need to put in the work.
To run 100 miles in a week – once we build our bodies up to that point – it isn’t as hard as it may seem…
But we still do have to pay the price (more time to running meaning less time to everything else)
And the goal with high volume is to have this massive mileage make us stronger, build us up…
It’s not to cause injury…
As we put in that work and gain more experience, we’ll become better runners.
For me, I’ve only put this mileage up a handful of times so far. (my first time trying this I pulled a groin)
I typically do a 100+ mile week a few weeks before a big race as my “peak week”
So what does building up to the 100-mile week look like? Something like this:
- The first month of training we get to 50 miles for one of the weeks.
- Then next month of training we get to 60 miles one week
- Next month is 70 miles in a week
- Then 80 miles
- 90 miles
- And finally that coveted 100-mile week.
This is a 6 month training block and we finally hit 100 miles…
A 6-month training block is normal…
Breaking it Down
There are so many different ways to squeeze in massive miles
- incorporate a 3-run-a-day schedule
- do more mileage on each long run day and then make up the deficit during the other days of the week.
- Back to Back to Back long runs are a great way to stimulate beat-up legs, banging out close to 25 – 30 miles or so each day
- Early Am hours, lunchtime, and late night runs
- During conference calls
- Part of errands
- All at once like running a race
To keep things interesting and help avoid burnout, we can adjust pace, terrain, who we run with, where/ when we run, etc.
Walking and hiking are very important for the long run, after all, you’ll be doing some walking during 100 milers anyways so you might as well get good at it! Work them ‘hiking muscles’.
Push your limits and have fun!
Thanks for tuning in!
Go get your miles, peace!!!!!
Joe DiAndrea 