10-Mile Progressive Long Run

Workout - 10-Mile Progressive Long Run

• 4.8km @ 9'00''/mi
• 6.4km @ 7'30''/mi
• 3.2km @ 6'30''/mi
• 1.6km @ 9'00''/mi

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StrengthRunning’s How to Plan Weekly Mileage breaks down a proven approach to structuring your training. We’ve summarized the video here so you can start using this method right away. Watch the full video to get deeper insight into the reasoning behind each component.

Key Points:

• Long run is non‑negotiable – your body gets the biggest fitness boost and endurance gains from this session each week.
• Evenly spaced running blocks (2‑day block, rest, 3‑day block, rest) help distribute stress across the week, lower injury risk, and allow proper recovery between hard efforts.
• Medium‑long run (the second‑longest of the week) builds aerobic capacity while keeping the long‑run day from becoming too demanding.
• Easy days need to be genuinely easy (3‑5 mi for most 20‑40 mi weeks) if you want your body to actually recover between efforts.
• When mileage gets higher (60‑70 mi+) double sessions become smart – run short and easy in the morning, save your workout for later in the day, so you don’t blast your legs on a single run.
• Move to 7‑day weeks around 50‑60 mi and start using doubles somewhere in the 60‑70 mi range.

Workout Example (40 mi week):

• Mon: Easy 4 mi
• Tue: Easy 4 mi
• Wed: Medium‑long 6 mi
• Thu: Rest
• Fri: Easy 3‑5 mi (recovery)
• Sat: Long run 10 mi (your longest of the week)
• Sun: Rest Scale these to your current volume; keep your long run as the week’s longest and your medium‑long run as the second longest.

Closing Note: Give this structure a shot and adjust paces and mileage using the Pacing app to suit your fitness. You’ll likely see faster recovery, fewer injuries, and stronger workouts—so get out there and own your week! 🚀

References

• How to Plan Weekly Mileage - YouTube (YouTube Video)