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 know how to handle serious mileage? We’ve pulled together key insights from StrengthRunning’s How to Run REALLY High Mileage video. This breakdown gives you the essential strategies you can put into practice right away—but do watch the full video to get 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 work. Small, consistent jumps let your body handle the load without breaking down.
• Easy runs stay easy: Think dog-slow pace—around 80-85% of your marathon speed (roughly 8:30/mile or slower). You should be able to chat, your heart rate under 130 bpm, and these relaxed miles should make up most of your weekly total.
• Intensity when it comes: Threshold running sits around 5:15-25/mile (80-85% of marathon pace), designed to push your 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 all flex based on what your body and schedule need.
• Recovery wins races: Sleep matters—aim for a solid 8-hour night plus naps when you can fit them in. Eat well (plenty of carbs and protein), and use low-stress recovery tools like cold plunges, saunas, and mobility routines.
• Trust your gut: Effort, heart rate, and how your body feels matter more than hitting exact paces. Adjust and react in real-time.

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

• Jump your mileage by 10% at the start of the week, keeping those extra miles conversational and easy.
• Pick one threshold session per week (maybe 13 miles at 5:20/mile) and let everything else stay relaxed.
• Once a week, do an easy run on soft ground for about an hour to build durability without wear and tear.
• Track weekly totals week by week and aim for a yearly number rather than trying to nail one monster week.
• Hit 2–3 strength sessions each week (core, power work, and leg strength) to stay healthy.

Closing Note: Give this approach a shot—dial in the paces for your own marathon effort, let the Pacing app keep you on track for each run, and enjoy the process of building mile by mile. Your next big race is closer than you think! 🎉

References

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