8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
=How Often I Run=
[[File:RunningFrequency.png|right|thumb|500px|This is a histogram of how frequently I've been running in 2013. As you can see, I normally run 4 days/week, though I sometimes run more frequently as noted below.]]
I did my first ultra in 2005 using a fairly conventional pattern of running. I would run six days a week, with two days as the long run back-to-back days. Around July 2008 I started to focus on making my hard days harder and my easy days easier. Gradually this became more extreme, and I won my first race in April 2009. In August 2009 I started running 4 days/week and I found my performance continue to improve. I tried [[Notes from a high mileage experiment| running more frequently]] for six months and found it ineffective and counterproductive.
* I have found the most effective pattern for me is to run four days a week. I aim to run 16-27 miles, which gives me lots of long running, with enough rest to support that mileage.
* If I were training for the marathon distance or shorter, I would train three days per week. For these shorter races it would not be as difficult to get an adequately long [[Long Run]].
* I will occasionally do extra "mental health runs", but I keep these short, typically only 10-15% of the length of my usual runs.
* I will often run more frequently during in specific situations:** During the [[Overload]] part of a [[Three Phase Taper]] I will normally run long distances 6-7 days per week. ** My frequency for reduced training part of the [[Practical Tapering| Taper]] or after tends to vary. Sometimes I will run more frequently, but with a dramatic reduction in duration. ** If I'm recovering, either from a raceor injury, especially if I have will often run short distances more frequently. This sometimes includes recovering from [[Delayed Onset Muscle Soreness| DOMS]].
* Occasionally I will run twice a day, but typically the second run is for [[Heat Acclimation Training]] rather than to fit in extra miles.
