Nathan Pennington Running in The Distance

Running 10 Miles a Day | 2:19 Marathoner Tips

Is running 10 miles a day sufficient mileage to set a new personal best? I am big believer in quality rather than just volume. Remember, you can run high mileage and still never set a new personal best for your chosen race. The reason is too much volume will only make you a superior long, slow distance runner.

So, the best method of training is to study what the best middle to long distance runners do. I have done my best to do this with the training plans and running courses available here at RunDreamAchieve. The overall goal here is to help athletes improve their lactate tolerance. Also, to be able to sustain goal race pace longer than your competition.

Yes, running 10 miles a day, can be very effective if and when done correctly. I would highly recommend focusing on a longer rather than a shorter build up. The reason is it takes the body between 21 days to 4 weeks to adapt to the stresses you are placing on it.

Is 10 Miles a Day Too Much To Run?

There are many runners who can get better results on less and others who will need to run more. Of course, running 10 miles a day, 7 days a week is more for elite-level athletes. Yes, beginners can do this too but you will most certainly need to be in superior shape. Also, heavily pay attention to recovery. I see far too many runners running too fast, too often.

Yes, tempo runs, long runs and speed workouts will take a lot out of you. So, it is vital to slow down and jog on your easy days. I highly recommend investing in a heart rate monitor. I regularly use the Garmin 245 to help me stay at the proper heart rate zones. In addition, it also assists me in focusing on heart rate rather than what pace per mile or per kilometer I ram running at.

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How Long Should a 10 Mile Run Take?

As mentioned above, heart rate monitor training is a smart move. In addition, it will prevent you from over training. Also, from running too fast on easy days and too fast during your tempo or long run efforts. A 10 mile run can take some runners under 50 minutes and others over 2 hours. So, it really comes down to your overall level of fitness.

You need to also focus on lengthening the amount of time you spend training at your anaerobic threshold. Remember, this is the point where lactic acid begins to build up in the body. The faster we run the more energy is required. Thus, more lactic acid is accumulated. So, it definitely hurts to run at higher heart rates.

That being said, by doing this we help to make our goal race pace to feel easier. In addition, we teach the body to clear lactic acid faster than it is building up. Also, we slow down less in the race and are able to sustain goal race pace longer. In addition, we also teach the body to use what it much more of, fat storage, at high efforts. We also teach it to conserve what it has much less of, glycogen storage.

What Happens If You Run 10 Miles a Day for a Week?

Running 10 miles a day for a week will cause soreness and fatigue. That being said, if you are consistent with this you will see adaptation occur around week 3. Of course, you may not want to run 10 miles a day, 7 days a week. Remember, you have to be smart about your training. Again, higher volume is not a guarantee that you are going to set a new personal best.

So, start off running 10 miles a day 2 days a week and then add an additional day the fitter you get. 70 miles a week on single runs is only for those advanced runners who can sustain it. I would highly recommend breaking your runs up into an AM and PM run to get in 10 miles for the day.

Again, the fitter you are the more consistent you can be with your training. In addition, do 10 miles a day on single runs. The most mileage I ever ran in a week was 142 miles. That being said, I ran my personal best for the marathon (2:19:35) off of 85 to 90 miles a week. You are more than welcome to visit the about page if you would like to know more about my background.

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What Running 10 Miles Does to Your Body?

Over time, it will help you to sustain goal race pace more effectively. In addition, you are drastically improving your endurance by doing runs of this length. Of course, the faster you do these types of runs the more efficient your heart will become as well. Your heart will not have to work quite as hard as the previous paces you were running at.

So, as you get fitter your paces per mile or per kilometer get faster. In addition, you will need less time to recover between the track or road intervals are you are doing. The body also produces more capillary beds. Thus, oxygen transport throughout the body also becomes more effective.

Remember, running easy will build endurance. That being said, running at faster paces will stress the proper energy systems of the body. The result will be you that you can clear lactic acid faster than it is building up. The world's best middle to long distance runners make it look easy for a reason. It is not simply because they are talented. Talent is not enough.

Should I Rest after Running 10 Miles?

Running 10 miles a day will most certainly challenge you both mentally as well as physically. So, what you do after your workouts are completed is vital for running success. You should run extremely easy for 1 to 2 days after a faster 10 mile effort. I have run many 10 mile races over there years and always jogged for 2 days after running them.

Again, be patient with your build up. I have training plans here that range from 8 to 24 weeks in length. I always recommend a minimum of 16 to 24-week training plans. The reason being is you will have more time to prepare. In addition, you will not be rushing your fitness. Remember, it takes the body between 3 to 4 weeks to adapt to any stressor being placed on it.

So, the longer your build up the better you are going to be prepared for your race. Of course, there are some runners who can still get in great shape in 8 to 12 weeks. So, it just depends on your overall fitness and schedule. Runners have busy schedules and some may not have time for a 4 to 6 month training plan.

Closing Thoughts

Be sure to subscribe to the RunDreamAchieve YouTube channel. If focus on creating new content there each week. Yes, running 10 miles a day is a great way to get into superior shape. That being said, do not try doing this 7 days a week until you are in great aerobic and anaerobic shape.

Also, start spending 10 minutes day mentally rehearing getting across the finish line in your goal time. I do have 10 mile training plans available here. You can click on any of the green buttons within this post to learn more. Mental training is a big part of running success. The vast majority of runners only focus on physical preparation.

The world's top runners focus on both. Remember, continue to develop your leg speed once per week. So, do a vo2 max workout weekly. For example, 5×1 mile, 16x400m, 8x300m hills etc. Lastly, the real benefits of our hard training come from within the rest period after our workouts are complete. Google the word “Supercompensation”. You are already light years ahead of your competition by knowing about that term now.

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