How to Run REALLY High Mileage - StrengthRunning

Intro: This is a quick summary of How to Run REALLY High Mileage from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Progressive volume first: Matt Meyer focused on raising weekly mileage (up to 140 mi in a week) before adding intensity. Incremental “bite‑sized” increases keep the body adapting without injury.
• Easy‑run philosophy: Run at a dog‑slow* pace (≈80‑85 % of marathon pace, ~8:30 min/mile or slower) – conversational, HR < 130 bpm, and the bulk of weekly miles are in this zone.
• Threshold work: When intensity is added, keep it around 5 min 15‑25 sec per mile (≈80‑85 % of marathon pace) to boost aerobic ceiling while limiting mechanical stress.
• Flexible week design: Mix doubles, medium‑long runs, and a long Saturday run (2–2.5 hrs). Adjust days off, lifts, and recovery based on life‑stress and terrain.
• Recovery & life‑fuel: Prioritize sleep (8 h night + afternoon naps), balanced nutrition (high carbs + protein), and low‑impact recovery tools (ice‑bath, sauna, mobility work).
• Listen to the body: Use effort, HR, and perceived exertion rather than strict paces; adapt on‑the‑fly.

Workout Example (Matt’s typical high‑mileage week)

Monday:   AM – easy double (2× 8‑10 mi)   PM – medium‑long (90‑120 min)   
Tuesday:  AM – 90‑120 min easy run   PM – strength session (upper body)   
Wednesday:AM – 8‑10 mi easy   PM – 4‑5 mi double (easy)   
Thursday: AM – threshold wave tempo (≈13 mi)   PM – 5 mi easy double   
Friday:   AM – 8‑10 mi easy   PM – rest (or light cross‑train)   
Saturday: AM – long run (2.5‑3 hr, 20‑22 mi)   PM – 10‑12 mi easy (optional)   
Sunday:   Rest or very light 4‑6 mi jog   

All runs are in miles. Adjust paces to your own marathon pace: easy = 8:30 min/mile or slower, threshold = 5:15‑5:25 min/mile.

Practical Tips to Try Right Now

• Start a new week with a 10 % mileage bump; keep the extra miles at easy pace.
• Schedule one threshold session (e.g., 13 mi at 5:20 /mi) and keep the rest conversational.
• Add a “soft hour” (1 hr easy run on soft surface) once per week to build low‑impact endurance.
• Log your weekly mileage and aim for a yearly target rather than a single massive week.
• Incorporate 2‑3 strength sessions per week (core, plyo, and lower‑body work) to stay injury‑free.

Closing Note: Give this high‑mileage framework a try, tweak the paces to match your own marathon tempo, and let the Pacing app help you customize each run. Have fun logging those miles, and keep building step‑by‑step—your next big adventure is just around the corner! 🎉

References

• How to Run REALLY High Mileage - YouTube (YouTube Video)

Workout - Build Your Ceiling

• 15min @ 9'00''/mi
• 3 lots of:
  • 0.0mi @ 5'20''/mi
  • 2min 30s rest
• 12min @ 9'30''/mi

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