Question about base miles (Read 1164 times)

I am in the last week of the Couch to 5k training program and so I'm starting to look ahead to next week, and the next, and so on as far as training. The C25K requires 3 runs a week and I want to increase that so that I can get a good solid base of miles under me. What is a good base or is that a completely stupid question? My goals right now would be a couple 5ks and then maybe a 10k at some point. TIA.

What Marcus said. But make sure you take my advice because Marcus is a lawyer and bills out at a much higher rate.

What Marcus said. But make sure you take my advice because Marcus is a lawyer and bills out at a much higher rate.

That made me laugh out loud. Thanks.

Hal Higdon's spring training program is a good way to add another day of running to slowly build up mileage. I started it yesterday. Check it out here.

How much base is a general question? I have been running and doing CV activity for over 20 years very consistently with really no time off? I think I have a nice base. My 5K, 10K and half marathon times are in line. BUT, I only run 20 miles per week. I have an nice base. BUT, with low miles you need to limit faster work. Now if I can run 40 miles per week. I will have a stronger base can incorporate a bit more faster running and will perform better in races. If I go to 60 miles per week, ditto. I do think it physiologically takes time to build a solid aerobic foundation. If a beginning runner, give yourself a year of very slowly building miles and comfortable paced miles. You can throw in some quick striders and faster finish runs and in a bit of time some slow tempos but I would not be doing any fast longer intervals for quite a while if I were you. Occasional 5K racing is great way to build fitness and analyze your progress. These races will also be quicker for you to recover from than longer races when just beginning.

After I finsihed the C25K program, I used the rule of increasing 10% each week. That seems slow when you're only at 10 mpw, but then it increases faster. Knock on wood, now I'm doing 30-35 mpw, and I haven't had any injuries and rarely any soreness. I figure I'm in this for the long haul, so I don't mind being very conservative.

Adding 10% per week becomes unmanageable once you get up in miles. If I did that I'd go from running 70 to over 100 mpw in about 4 weeks. That would be a major jump. Then in another 4 weeks I'd be at 150 mpw. It's a nice rule of thumb to keep from adding too much mileage all at once but really you need to pay attention to your body and do what you can handle.

I am a new runner as well so what I say, take with a grain of salt. I think you have a good base when you can run everyday without a problem. I can now do this, 63 days and counting. I built up to 100 - 113 km weeks, runnig 5 and 6 times a week. All of which were at an easy type pace. I then cut down to 60km a week and ditched the off days. Currently doing a marathon training program and building back to 100k weeks, without need for an off day.