Build Your Ceiling

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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Intro: Want to handle serious mileage? Here’s a breakdown of StrengthRunning’s How to Run REALLY High Mileage video. The essential strategies are pulled out so you can use them right away. Watch the full video for the complete picture.

Key points

• Start with volume. Matt Meyer’s approach builds weekly mileage (up to 140 miles in a single week) before layering in intensity. Small, consistent jumps let the body handle the load.
• Easy runs stay easy. Dog-slow pace, around 80–85% of marathon speed (roughly 8:30/mi or slower). Conversational, HR under 130 bpm, making up most of the weekly total.
• Intensity when it comes. Threshold running sits around 5:15–5:25/mi (80–85% of marathon pace) and pushes aerobic capacity without piling on impact stress.
• Build your own schedule. Combine doubles, medium-long runs, and a longer Saturday outing (2–2.5 hours). Days off, strength work, and recovery flex with the body and schedule.
• Recovery matters. Aim for a solid 8-hour night, plus naps if you can. Eat well (plenty of carbs and protein) and use low-stress recovery tools (cold plunges, saunas, mobility).
• Trust your gut. Effort, HR, and how the body feels matter more than exact paces. Adjust in real time.

Workout example (Matt’s typical high-mileage week)

Monday:    AM easy double (2 x 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 in miles. Adjust paces to your marathon pace: easy = 8:30/mi or slower, threshold = 5:15–5:25/mi.

Practical tips

• Bump weekly mileage by 10% at the start of the week, with the extra miles conversational and easy.
• One threshold session per week (for example, 13 miles at 5:20/mi). Everything else stays relaxed.
• Once a week, run easy on soft ground for about an hour to build durability without extra impact.
• Track weekly totals over time. Aim for a yearly number rather than nailing one monster week.
• 2–3 strength sessions per week (core, power, leg strength) to stay healthy.

Closing note: Try this approach, set paces for your marathon effort, and use the Pacing app to keep each run on track.

References

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