29 Jan '17, 12pm

Ultramarathon Training Volume...ramp up your mileage safely! @runnersworld

Increase the length of the runs that you already have scheduled before adding more runs to the week. An hour run is aerobically more beneficial than two 30-minute runs. However, see this article on two-a-days if your schedule or injury rate makes this scenario impossible. If you’re inexperienced with this newly added volume, avoid racing and high intensity workouts while you ramp up. Keep your efforts and paces primarily within the endurance-based training zones . Temporarily crossing into stamina-based training zones is okay and sometimes unavoidable on hills and during the final few miles of your longer runs, but be sure to recover well and take it easy on the following days’ workouts. Run on soft surfaces. Do not run in worn out shoes. Once or twice a year schedule three to four weeks of low-to-no mileage or just cross train. If you’re injury prone or enjoy cross traini...

Full article: http://www.irunfar.com/2013/04/ultramarathon-training-vol...

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