Running mileage standards - what about slower runners?

Don't worry about what other runners are doing.  Your run volume should be based on what your current fitness and time constraints allow.  In general, more will help as long as you build up to it in a smart manner.  If you have time to do more running, then get out and run more!  Otherwise, do what you can and listen to your body.

dp

I found when I run 25 mpw I saw slow gains and more I saw more gains. Running more often was key for me. I went from running 3x a week for 4 years of tri'ing then upped to 4x a week a year and was surprised what a difference it was for me. Increasing part of last year from 4 to 5 runs per week.

Key is consistent run training.

Yes I'm a slow runner.....PBs 26:43 for 5K, 2:12 for 1/2 Mary.

I like this. I run by time rather than distance. At this point I don't worry too much about my pace but I do try to run a negative split.

I've had my share of injuries since I started running so I am starting all over again running more often and building very slowly. I've realized there is no advantage of shaving :30 off my pace if I end up with an inujury and missing races or racing under trained because of an injury. My hope is to continue this slow build healthy and the distance will come.

As a not as fast runner (my coach HATES it when I call myself slow, she threatens to beat me over the head or sit on me if she catches me) I can relate.  It's frustrating to know that when I go out for 11 miles this weekend I will need approximately 2:15-2:30 to do it depending on how I feel but some of my running friends will be done sub 90 minutes.  I have to adjust my nutrition/hydration, my timing (I'll start this weekend around 6:00 am then meet up with my group at 8 am to finish out the run with my friends), bathroom needs etc.  My training plan is set to mileage with pace or effort level expectations.  Feel free to look at my logs as they are accurate and up to date. 

I am training toward 2 half marathons this summer/fall and will top out at 28 mpw.  Because of my ski season my winter volume just wasn't enough so my build is slow.  Hopefully next winter I'll do a little better on base mileage to up my volume faster as I'd really like to hit 30 mpw for a period to see what that does to speed.  Oh, and yes, I do speed work.  I know some here would say I shouldn't but I trust my coach.  She is very good and works with a wide range of runners from newbies to NY qualifiers. 

BarryP (Poster on another forum) came up with something he calls the Run Program. It's basically a 1:2:3 progression for a weeks worth of running.

It works out to 3 recovery runs, 2 workout runs and one long run. The long run is 3 times a short run, and a workout run is 2 times a short run.

So, if your short run is 10 minutes, then your workout runs would be 20 minutes, long run is 30. You space it out so that they aren't stacked, so a week might look like 3, 2, 3, 1, rest, 2, 3.

You increase by about 10% a week, and to start, you merely translate your current weekly mileage into the slots. So if you are doing 15mpw on 3 runs, you still do 15mpw you just chop it up differently.

It's a lot more involved as far as build phases, etc., but that is the general drift of it.

If anyone is interested, PM me for a link to the writeup, not sure I can post an external site link for it or not.

John

Ramping up for a marathon last year, I was running 6 days a week based on time broken into 3 short, 2 medium (2xshort), and 1 long (3xshort). I think that there's a name for this type of plan, but I don't know what it is. The long run was always slow and steady. The medium and short runs were broken into recovery, tempo, hills, intervals, fartlek, etc. based on how I felt.

Starting out it was short = 20 min, medium = 40 min, and long = 60 min. This happens to be roughly where I'm at again now that I have to add in bike and swim.

At peak, it was short = 40 min, medium = 80 min and long = 120 min.

I also had 18, 20, and 22 mile days leading up to the marathon. However, I am really slow with bad knees, so this required dropping a couple medium runs for extra recovery days.

ETA just saw tkd.teacher's post. I knew that I'd heard someone mention a run program. For reference, my goal was to complete a marathon and run injury free. Spreading the time/distance over a greater run frequency was much better than running longer one day and skipping the next day.

Those people are wrong.  It depends entirely on what kind of a runner you are and what kind of races you want to run.

There is no generic answer.  How long have you been running?  How many miles do you run per week right now?  What distance races are you looking to run?

Not necessarily.  It will, however, move that person into the category of a runner who runs more miles, if you're interested in tautologies.  Quality of miles is important too, not just quantity.

A lot of good advice above and I don't want to detract from it but it seems to me....

It is likely that those "better" runners are often running the same, if not more, time than us slow runners.  They are just farther along.

Yes, some people started running young and never stopped.  And some have a natural speed.  But many of us start well over the 10 minute mark.   It isn't till we build up the volume, and gain the base that we gain enough endurance, speed, and find time in our schedules, to run 30mpw or more.

I've been running 11: somethings in my Tris.  I train at 11-13 when I run with my wife, or when I do my long runs.  I was suprised by a 9:30 ish pace in my 5k this weekend.

I assume as I get more comfortable running longer distances I'll be able to train at a faster pace, and race at a faster pace.   So for now, I am increasing volume and fitness, and letting the pacing come.

I really think that the time vs. distance debate is a personal one based on that person's psychology.  For me, I want to know mileage.  I want to know that I can run the distance of the race before the race.   I'm willing to plan to get my distance in no matter how long it takes me if that's what I need to do according to my plan. 

Careful, that's what I did 2 years ago.  And I fell in love with running and haven't gone back to cycling or swimming except for as light cross training and fun. 

I noticed better runners run more. So I ran more. As I ran more I became a better runner. There are many people who run the volume I do who are much better. That's never been an issue for me. I wanted results. More running provided me with better results.

A reasonably competent freshman high school cross country runner will run about 20 mpw. By the time they get to be seniors, if they want to be competitive they will be running closer to 50 mpw. That's for races of only 5K distance. Some people here don't reach 50 mpw training for a marathon.

It takes lots of effort and commitment to build to running higher volumes consistently enough for results. Sometimes it takes several years and many people give up long before then. Many people here will never come close to reaching their potential as runners because they will never put in the consistent long term effort required. Many will look at short term plans that focus on high intensity and suffer injuries, and repeat the process multiple times.

Run lots, mostly easy, sometimes hard. Lots is likely lots more than most people are willing to do because it just isn't sexy. For the past several years I've run lots keeping in mind the payoff might not come for several years. Now the payoff is coming and I'm starting to place in the top 3 in AG in the majority of the races I do.

Run more. When you get to the point where running more no longer brings improvements, do something else. Many people here will never reach that point. I don't think I have and I run lots more than many people.

I do this, too. It's also really important for me to know that I can do the distance, no matter what time it takes. It's not like when you get to the race, everyone runs for 20 minutes, no matter the pace. We all have to do a 5k for most sprints, or 10k for Olys.

I'm a little jealous of people who run faster, but I'll get there. They've put in their time to get there, and I'll do the same.