No overthinking, just proven methods:
Your 3 proven principles:
- 10% mileage bump each week
- 1 speed + 1 long run (official training)
- 3 weeks up, 1 week deload (time on feet)
Base building (8+ weeks):
- 2 runs/week, 1 hour each
- Walk/runs (no pressure, just movement)
- Building the habit and routine back
- Getting body ready for official training
Official training (5+ months):
- Apply the 3 principles
- Introduce speed work
- Build long runs
- Progress toward Ultra-distance capacity (32 miles+)
Reminders:
The key is feeling your body out. Give yourself time to build up to ultra distance capacity. Adapt naturally through training to avoid injuries. Make a plan and adjust as needed. Stay flexible yet focused. Compete with yourself. Know your surroundings. Be prepared, and ready to problem solve. Smile and have a positive attitude. Remember: this too shall pass*. God’s speed.
* “This too shall pass” is a proverb highlighting the temporary nature of all human experiences, meaning both good times and bad times are temporary and will eventually end. It is a mantra for resilience, reminding people to endure suffering with patience & to savor fleeting joyful moments