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With time, you'll discover what kind of runner you are and what amount of weekly mileage you need!ĭo you need help finding your mileage sweet spot? Send us a DM and we'll help you! 💌 ✅ YOUR PHYSIOLOGY: Some runners do just fine increasing their mileage while others need to be a bit more careful with injuries and burn out. That should be your starting point when you begin a training cycle ✅ YOUR CURRENT FITNESS: Average how many miles you've run per week in the last 4-6 weeks. These are all situations that may require you to run less mileage in order to stay healthy and stay consistent ✅ YOUR CURRENT LIFE SITUATION: Starting a new job, taking care of sick parents, raising young children, etc. Where have you historically thrived in terms of mileage? Think about how you felt on 10, 20, 30, 40 miles per week. ✅ YOUR RUNNING HISTORY: Take into account previous training cycles and your consistency over your years as a runner. HOW MANY MILES PER WEEK SHOULD YOU RUN? 🤔 We hope this helps! Send us a DM if you have any other questions 💌 ✅ If you’re analytical, use the online pace adjusters for the heat (Runner’s Connect calculator is one we like to use)! This can give you a good idea of how much you should be adjusting, but don’t worry if you need to adjust even more! Everyone is different and the calculator is just using an algorithm ✅ Check your ego at the start of your workout! You’ll have a much more positive experience if you expect you’ll need to adjust and be a bit slower from the start Remember that you’ll only be faster in the fall for having run through the summer! Trust the process ✅ Keep in mind that running in the heat is a great mental challenge for you if it’s safe to do so. This can carry over into other seasons and will help you get in tune with your body ✅ Effort is best to go off of (0 being rest and 10 being the hardest you can run) in the heat and just knowing you will be slightly slower. So always keep in mind that longer reps = more pace adjustments in the heat

✅ You’ll likely find you don’t need to adjust as much for shorter reps like 400m repeats as you would for longer reps, like 1k repeats. Journal after each run about how much slower you had to go based on the weather. You may find you’re more affected by the humidity than heat.

✅ Along those same lines, keep a journal for yourself to see how the different factors of heat, humidity, dew point and direct sun affect YOUR performance. ✅ Some athletes don’t struggle as much in the heat compared to others. OUR TOP TIPS TO HELP WITH THIS TRANSITION: We want to avoid this by adjusting our paces! This can lead to injury, burn out and performance stagnation. If you run your usual paces that you would in perfect temperatures while running in higher temps, you end up racing your workouts and running too hard. We hope this helps! Comment below if you've done back to back long runs or if you're wanting to try it! 💪 That’s a big difference over the course of a week that needs to be considered! Running 40 miles/week will come out to vastly different amounts of total time on feet (6 hours of time for the 9:00 min/mile pace runner and 7.3 hours for the 11:00 min/mile pace runner). One runner may average 9:00 min/mile pace throughout a given week while another may average 11:00 min/mile pace. ✅ TIME ON YOUR FEET: Remember that our bodies do NOT know what “miles” are. Many runners don't run that much so we want to adjust the training with back to back long runs instead (see example below) So in order to run the infamous 20 mile long run in marathon training, you would need to be running 60+ miles per week. ✅ NO MORE THAN 30% OF MILEAGE IN ONE SINGLE LONG RUN: Running more than 30% of your total weekly mileage in one long run is a big risk for injury. So we split it up into two runs on a Friday night and Saturday morning, for example For many athletes, you aren't able to get 20 miles in within a 3 hour training run.

✅ THE 3 HOUR LONG RUN: As proven in research by Jack Daniels and other exercise physiologists, there is more risk than reward when running longer than three hours in marathon training.

They might be best for you! Here's why:👇 HAVE YOU EVER DONE BACK TO BACK LONG RUNS? 🏃‍♀️🏃 PODCAST EP.