Uploaded May 2025 | Updated September 2026, 2 weeks ago
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Some more citations and ideas on the topic of mileage:
Volume as a Performance Driver: Research on over 100,000 Strava users and historical coaching insights (e.g., Arthur Lydiard, Jack Daniels) confirm that higher weekly running volume, particularly easy runs, is the primary differentiator for marathon performance. Sub-2:30 marathoners average 120+ km/week, while 3-3.5 hour marathoners manage ~60 km/week, highlighting volume’s role in building aerobic capacity and structural adaptations like mitochondrial efficiency and capillarization (Source: Magness, S. (2022). Do Hard Things; Daniels, J. (2013). Daniels' Running Formula).
Long-Term Benefits of Volume vs. Intensity: While high-intensity interval training (HIIT) yields quicker VO2 max improvements (6-8 weeks), longer-term studies (12+ weeks) show volume-based training achieves comparable VO2 max gains and sustains progress due to gradual adaptations in running economy and muscle resilience. Historical shifts in training (1950s-70s) emphasize a necessary aerobic base to avoid performance plateaus (Source: Costill, D. (1986). Inside Running: Basics of Sports Physiology).
Event and Individual-Specific Volume Needs: Elite marathoners typically peak at 80-100+ miles/week, while 5K runners range from 70-100 miles/week, with less volume needed for shorter events like the 1500m. Recreational runners (e.g., 40 miles/week) can boost performance by increasing volume or supplementing with cross-training (biking, swimming) to address time or injury constraints, tailored to individual strengths, weaknesses, and life demands (Source: Pfitzinger, P., & Douglas, S. (2014). Advanced Marathoning).
Safe Volume Increases: To avoid injury, gradually increase mileage (beyond the rigid 10% rule) by targeting previously sustained volumes or adding to easy runs, not hard workouts. Incorporate slight down weeks as needed (every 3-6 weeks) to absorb load, prioritizing sustainable weekly mileage (e.g., 60 miles/week consistently) over erratic peak weeks, supported by strength training and strides for injury resistance (Source: Magness, S. (2022). Do Hard Things).
Practical Application and Long-Term Strategy: Coaches like Frank Shorter advocate combining two hard workouts, a long run, and as much volume as manageable for sustained performance. Long-term aerobic adaptations allow elites to reduce volume (e.g., from 100 to 85 miles/week) while maintaining gains, but most runners never reach diminishing returns, making gradual volume increases a straightforward path to improvement, even for novices with life constraints (Source: Shorter, F. (1978). Olympic Gold: A Runner’s Life and Times).
🔹 DeMoor Store: demoorstore.com
Get your gear today DGR!
🔹 Running Warehouse ALL Gear, use this link to buy any running gear you need: runningwarehouse.com/?from=demoor
🔹 Running Warehouse Clearance: runningwarehouse.com/salelanding.html?from=demoor
👉 THANK YOU for picking up your running gear from the "DeMoor Global Running Store". You support this channel's video creation by shopping for your running gear from demoorstore.com - Onward & Upward!
Some more citations and ideas on the topic of mileage:
Volume as a Performance Driver: Research on over 100,000 Strava users and historical coaching insights (e.g., Arthur Lydiard, Jack Daniels) confirm that higher weekly running volume, particularly easy runs, is the primary differentiator for marathon performance. Sub-2:30 marathoners average 120+ km/week, while 3-3.5 hour marathoners manage ~60 km/week, highlighting volume’s role in building aerobic capacity and structural adaptations like mitochondrial efficiency and capillarization (Source: Magness, S. (2022). Do Hard Things; Daniels, J. (2013). Daniels' Running Formula).
Long-Term Benefits of Volume vs. Intensity: While high-intensity interval training (HIIT) yields quicker VO2 max improvements (6-8 weeks), longer-term studies (12+ weeks) show volume-based training achieves comparable VO2 max gains and sustains progress due to gradual adaptations in running economy and muscle resilience. Historical shifts in training (1950s-70s) emphasize a necessary aerobic base to avoid performance plateaus (Source: Costill, D. (1986). Inside Running: Basics of Sports Physiology).
Event and Individual-Specific Volume Needs: Elite marathoners typically peak at 80-100+ miles/week, while 5K runners range from 70-100 miles/week, with less volume needed for shorter events like the 1500m. Recreational runners (e.g., 40 miles/week) can boost performance by increasing volume or supplementing with cross-training (biking, swimming) to address time or injury constraints, tailored to individual strengths, weaknesses, and life demands (Source: Pfitzinger, P., & Douglas, S. (2014). Advanced Marathoning).
Safe Volume Increases: To avoid injury, gradually increase mileage (beyond the rigid 10% rule) by targeting previously sustained volumes or adding to easy runs, not hard workouts. Incorporate slight down weeks as needed (every 3-6 weeks) to absorb load, prioritizing sustainable weekly mileage (e.g., 60 miles/week consistently) over erratic peak weeks, supported by strength training and strides for injury resistance (Source: Magness, S. (2022). Do Hard Things).
Practical Application and Long-Term Strategy: Coaches like Frank Shorter advocate combining two hard workouts, a long run, and as much volume as manageable for sustained performance. Long-term aerobic adaptations allow elites to reduce volume (e.g., from 100 to 85 miles/week) while maintaining gains, but most runners never reach diminishing returns, making gradual volume increases a straightforward path to improvement, even for novices with life constraints (Source: Shorter, F. (1978). Olympic Gold: A Runner’s Life and Times).
