Ted Leblow
Posting Member
Posts: 131
"Don't give up...don't ever give up." - Jimmy V.
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« Reply #1 on: December 16, 2007, 07:50:30 am » |
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The main factor is to keep it easy while you are increasing your miles. Run by how you feel and make sure you do not push hard, in fact it is ok to even walk if needed at first. An incease from 9 to 11 is not too much. I do not see a need to increase your longest run beyond the 4 miles that you did until you are up to running 4 miles a day 6 days a week. Once you can handle this then you can look at adding a longer run once or twice a week. My thoughts for your build up are below based on your last two weeks of 9 and 11:
Week 1 - 2m, 3m, 2m, 2m, 4m (13 miles in 5 days) Week 2 - 2m, 3m, 2m, 2m, 2m, 4m (15 miles in 6 days) Week 3 - 2m, 3m, 2m, 3m, 2m, 4m (16 miles in 6 days) Week 4 - 2m, 3m, 2m, 3m, 2m, 4m (16 miles in 6 days) Week 5 - 3m, 3m, 3m, 3m, 2m, 4m (18 miles in 6 days) Week 6 - 3m, 4m, 3m, 3m, 3m, 4m (20 miles in 6 days) Week 7 - 3m, 4m, 3m, 3m, 3m, 4m (20 miles in 6 days) Week 8 - 4m, 4m, 3m, 4m, 3m, 4m (22 miles in 6 days) Week 9 - 4m, 4m, 4m, 4m, 4m, 4m (24 miles in 6 days)
I think this is a pretty conservative build up that you should be able to handle. Once you are up to the 4 miles a day I would stay here for about 3 weeks and then look at adding a long run of 6 miles once a week. After that gradually building up to 5 miles a day would be a good goal. The key is consistency (running six days a week) and doing it easy so the body adapts as you increase.
I hope this helps and is doable for you.
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