Whats the easy way to run 30 miles per week?

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Ultra Sparkly Bridget (USB) Feb 2013 9:35pm, 24 Feb 2013 13,028 posts	0 Ultra Sparkly Bridget (USB) I was very tempted to suggest one lot of 30 miles too! Paul - I am running 4 times most weeks, with a long run of 18, intervals that took up 5 and a couple of other 5+ runs made over 34 last week. Simples But you have to get the long runs in if you are going to feel in any sort of shape in those last miles.
Gobi Feb 2013 9:39pm, 24 Feb 2013 50,429 posts	0 Gobi Paul - did it occur to you that you were tired after the long runs because you did so little training ? A process you seem to have repeated this time and decided rather than train more train less is the answer I am guessing not as otherwise you would have been doing 30-40 miles a week for a while and would have done more 20 milers not less......
sLickster Feb 2013 9:41pm, 24 Feb 2013 1,347 posts	0 sLickster As a low volume runner (circa 20 miles a week) and someone who raced only up to 10k, when I 'won' an entry to VLM I had to work out what would be sensible to enable me to 'get round the marathon in a comfortable manner'. In the end it turned out that 4 days running seemed to allow my body to recover and develop (early int he schedule I tried 5 and also 'sessions', but... Roughly speaking around this time I was doing: REST Monday 5-6 miles on a Tuesday (usually with 3-4miles at Half Marathon pace - my only 'session' of the week) REST Wednesday 8-10 miles on a Thursday (very slow and easy) REST Friday 16-20 miles on a Saturday (easy, sometimes incorporating parkrun in, and later in the schedule a good 6-8 miles at Marathon pace) 5-6 mile on a Sunday (very easy recovery) So between 34-42ish miles. I guess most of it was standard, but to me building up the slow miles was the most important, with the Thursday run being the most different to my usual (my weekend long run before marathon training was about 8 miles...)
plodding hippo Feb 2013 9:47pm, 24 Feb 2013 47,254 posts	0 plodding hippo ah well, good luck mate VLM is a big party anyway
Paul Snell Feb 2013 9:52pm, 24 Feb 2013 1,294 posts	0 Paul Snell thanks everyone, i will let you know how I get on over the next few weeks with the LR's and make that my main focus - at least it's stopped snowing eh?
Gobi Feb 2013 9:59pm, 24 Feb 2013 50,430 posts	0 Gobi that is true Hipps it is not like London is a race :¬)
plodding hippo Feb 2013 10:09pm, 24 Feb 2013 47,256 posts	0 plodding hippo LOLGobi well, I have done a pb there but
Muds Feb 2013 10:20pm, 24 Feb 2013 1,392 posts	0 Muds Probably said before. What are you training for? What are your time constraints? Longer runs build strength and stamina, shorter faster runs develop speed. That's it in a sentence! From here on there are millions of variations.
Ultra Sparkly Bridget (USB) Feb 2013 10:25pm, 24 Feb 2013 13,030 posts	0 Ultra Sparkly Bridget (USB) He's doing VLM
Canute Feb 2013 12:12am, 25 Feb 2013 505 posts	0 Canute Paul, I think everyone agrees that the long run is crucial but as you have not been doing long runs, I would again emphasize the importance of building up slowly. It is possible to build up quickly but there is a risk of getting exhausted after a few weeks. Starting from your recent 10 miler, if you increase by 10% per week you can easily get to 18 miles or even more before the end of March. After you get to 18 miles, consider having an easier week and then do either one more longish run or begin the taper depending on how you feel. With the small amount of training behind you at this stage, there is a moderate probability that you will feel quite tired after 5 long runs. I have run sub-2:35 with the longest training run of 15 miles (though I had been doing over 50 miles per week for several months) and I have run sub 2:30 with only a couple of training runs longer than 15 miles. Jim Peters had run quite a lot faster than I ever did, on an even smaller training volume – typically less than 50 miles a week, which I understand was mostly 5-7 mile runs (but at a fairly demanding hard pace). I would not recommend trying to emulate Peters. We have learned a lot about marathon training since those days. Volume is definitely more important than speed, at least for recreational runners, but be cautious about major increases in volume.