Distance

Increase your mileage only when you can consistently run your current distance. Twenty to 30 miles per week is a good training distance for an intermediate runner (Table 6-3). As a rule, your risk of injury sharply increases as your running mileage increases. So, if running for exercise rather than competition, keep your weekly mileage below 30 miles. Beyond this, your injury risks far outweigh any additional aerobic fitness benefits. To work on aerobic fitness without running more than 30 miles a week, try cross-training by swimming or biking.

Table 6-3. An Intermediate Running Program

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun	Total
One	2	-	2	-	2	2	-	8
Three	2	-	3	-	3	2	-	10
Five	3	-	3	-	3	3	-	12
Seven	3	-	4	-	4	3	-	14
Nine	3	-	4	3	-	3	4	17
Eleven	4	-	5	3	-	5	3	20
Thirteen	4	-	5	i	-	4	5	23
Fifteen	5	-	5	-	6	5	26
Seventeen	5	-	6	6	-	6	7	30

Cross train or rest on non-run days.

With an endurance base of 30 miles per week you can easily compete in 10Ks, the Army 10 Miler, and other similar events.

Training for Long Distance Runs

If you are interested in building an endurance base for running long distance races, such as a half marathon, the Marine Corps marathon,

the Air Force Marathon, or similar events, contact a local running group, a national running program, or a trainer with experience in coaching distance runners. Training for these distance races can be very challenging, both physically and mentally.