The MILEAGE Block: Why to Focus on Miles (sometimes) - StrengthRunning

Intro

This is a quick summary of The MILEAGE Block: Why to Focus on Miles (sometimes) 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

• Mileage block = focused base phase – aim for a new weekly or monthly mileage record while keeping intensity low.
• Rule #1 – No racing, no hard VO₂‑max workouts during the block. The goal is pure volume.
• Rule #2 – Light work only in the second half (e.g., 6 × 30‑sec uphill sprints or 3 × 1‑mile at half‑marathon pace). Stay away from the “middle zone” that steals mileage.
• Rule #3 – Keep strides 2‑3 times per week (4‑6 strides per session at roughly 800 m‑mile race pace). Use grass or turf for extra foot strength.
• Cross‑training – 2‑4 hours per week of cycling, elliptical, pool running, etc., to add aerobic volume without extra impact.
• Trail running is optional and useful for balance, coordination, and a gentle aerobic stimulus.
• Focus on monthly mileage rather than chasing weekly numbers to avoid short‑term training errors.

Workout Example (8‑10 week Mileage Block)

1. Set a mileage target – decide on a weekly or monthly mileage goal that’s a modest increase (e.g., +10% over your current average).
2. Weekly structure
   • Long run – consistent weekly long run (90‑120 min at an easy aerobic pace).
   • Easy run – 2‑3 other easy runs (30‑60 min, conversational pace).
   • Strides – 4‑6 strides, 2‑3 × week, 20‑30 sec, building up to ~800 m‑mile race pace.
   • Optional easy workout (weeks 5‑8) – choose one:
     • 6 × 30‑sec uphill sprints, jog back recovery.
     • 3 × 1‑mile at half‑marathon pace, easy jog recovery.
   • Cross‑training – 2‑4 hrs spread across the week (e.g., 1 hr bike + 1 hr elliptical).
   • Optional trail run – replace one easy run with a technical trail run, keeping effort easy.
3. Progression – add ~5‑10% mileage each week, but keep the intensity low. If you feel overly fatigued, cut back a few miles or swap a run for extra cross‑training.

Closing Note

Give the mileage block a try and watch your aerobic base grow without the burnout of constant racing. Adjust the paces and distances in the Pacing app to match your own fitness, and enjoy the steady mileage gains. Happy running! 🚀

References

• The MILEAGE Block: Why to Focus on Miles (sometimes) - YouTube (YouTube Video)

Workout - Mileage Block Hill Sprints

• 15min @ 7'00''/km
• 5 lots of:
  • 20s @ 8'00''/mi
• 6 lots of:
  • 30s @ 4'00''/km
  • 1min 30s rest
• 12min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/mileage-block-hill-sprints-c9be6863

Don’t have the app? Copy the reference above,
to import the workout after you install it.