3 Easy Ways to Run Higher Mileage

Running higher mileage is one of the surest ways to become a faster runner. More mileage - or a higher weekly volume - builds aerobic fitness and your capacity for speed.

In this video, coach Jason Fitzgerald discusses strategies for gradually building your ability to run higher weekly running mileage.


Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.

[loner]

Recap @ 9:25
1. Know your baseline mileage
2. Gradually increase your mileage every two weeks
3. Every 4 to 6 weeks, include a recovery week by reducing mileage by 10 to 25%

[jimoconnor]

Making sure you keep the easy miles easy is also very important when you start moving up in miles. (57yr old 40-60mpw)

[wekkyranarr]

I found that as I increased from 35 to just under 50 miles a week, I required more strength training, mobility work, and even more creative cross-training.

[Kelly_Ben]

I'm on my first ever recovery week. I've been running for almost 30 years, but only started pushing myself in training this summer- instead of slacking, then being disappointed in myself with race results. Your channel has helped me so much this summer in becoming a 'real' runner!

[felcynchannel]

I’m 16 and on my highschool cross country team. I’m running around 30-40 miles a week. Thank you

[aidanmcmullan]

Cross country training is starting to get harder. Had a dip week at 25, then jumped up to 35 for the first time, and felt fine. The next week (right now), I’m getting shin splints and can barely run. I’m hoping I can recover soon

[SamWynne]

36 this week as I ramp up to 40 for the FIRST time next week! I’m still feeling really comfortable, but I’ll keep this strategy in mind when things start to get tough. Thanks coach!

[SeeChadRun]

Really great feedback and suggestions! Thank you! Over the last 2.5 years, I've worked my way up from less than 10 miles a week to 60-70 miles a week (sustained +/- depending on life, recovery needs, etc.) while remaining injury free. It's worth mentioning that as I increased the weekly mileage (more of a natural increase vs strategic for me), I've also had to ensure that more of my miles are 'easy running' and that I take time to stretch and message. In addition, for further improvement, I also had to 'change it up', meaning not all my runs are created equal. Some are slow easy, some have hills, some are tempo paced, a few are intervals, others trail runs, etc.

[AlecMerlino]

*Who else thinks Jason is great at explaining this!? Really awesome video Jason!* *I need to focus more on recovery for sure and or tapering down.*

[MrEsPlace]

I’m up to 50 miles a week and before too long, 60 miles. I’m not too conservative about how I increase my mileage. I do like you said and will maintain a specific distance for a while and when I’m not really feeling like I’m getting any benefits from it, I'll pick an arbitrary number and go for that. So my daily run was around 6 miles for about 2.5 months, with a 10 mile long run on Saturday. Eventually the 10 mile run didn't really get my goat anymore either. So, instead of pace, I I bumped the miles. Now I’m at 9.6 miles a day and around a half marathon on Saturday. That leaves me comfortably tired. Pace stays steady and easy, just going further. Not in a rush, but there's no slack either. I pick a pace and hold it there from beginning to end. Diet matters so much more with this mileage. 9.6 miles a day is taxing.

[markphilpottultra]

As an Ultra runner I prefer to measure time on feet than to worry about mileage. Easier to increase mileage mentally by adding "mins" to the run and one doesnt get hung up on trying to obtain a certain mileage every week. Just my two cents worth that works for me.

[HS-fmkv]

Been enjoying your clips, and finding them very useful.
Gone from couch to 26km runs in 12 months (lost 20kg too).
Cross country and trail runs
around Sydney Harbour and the National Parks around the city!

[SamJones]

Such great advice, running easy over high mileage is just so good for you. Consistency!

[jamesongaertner]

Thanks Coach Jason!
My strategy over this summer was similar to these tip and I made massive gains in fitness.

[evan-kylelardinois]

My baseline is 20-25 miles and I'm a triathlete. I recently started a run build and did 35.5 miles last week. It's now Wed and I feel I am still recovering. I have ran 9 miles this week and tried to recover a bit thru now. Next 4 days I will run. Fingers crossed I keep adapting!

[neilmcloughlin]

Thanks Coach! Due to Covid I was forced to stop travelling the world and go into quarantine. Getting back into the workforce has been slow going so I took the chance to take my running to a different level and used many of your videos for guidance. I'm really happy to see times coming down and mileage increasing without injury, following many of your principles.

Jan 10-15 miles p/w. 5km ParkRun in 20 mins.
l
Apr 40 miles p/w. 5km in 18.16
l
Jun 50 miles p/w. 5km in 17.40 & Half Marathon in 1.27.
l
Aug 75 miles p/w. 10km in 35.25.

I'm 31 years old and I'm aiming now to hold 75 miles per week and record some good times for 5k (sub 17), Half Marathon (sub 1.20) and pick a Marathon date. I'd love to get into the sub-elite level and compete in half marathons and marathons at some point. Thanks for your help!

[johnhicks]

Always looking for tips on running for 80+ guys. Thanks for the base line mileage info, now I should have a more organize plan, thanks

[hills]

Amazing stuff... This is exactly the way I have started to approach it. Excellent advice. Just subscribed 👍

[aribbonatatime]

Why am I watching this. I'm doing good to run 6 miles a week lol

[kylekermgard]

Adding in more frequent short super easy runs helped me safely builld up my mileage.