Volume and Frequency - lucaswoj/ultrarunning GitHub Wiki

Consensus

Volume shouldn't increase by more than 10% each week, except when returning from a short period of rest.

Volume should remain constant or back off every 2-4 weeks.

Increasing training volume at the right rate is key to accruing physiological benefits without getting injured.

Increase volume by 15% for two or three weeks, then take a recovery week. Repeat.

An hour-long run is more beneficial than two 30-minute two-a-days which is more beneficial than two back-to-back 30-minute runs.

Avoid racing and high intensity volume while ramping up volume

Run on soft surfaces

Take a couple of 3-4 week off seasons each year.

Use cross training to increase training volume without increasing mileage

Volume is some function of time and distance.

Do some kind of core workout regularly

Many runners are at risk for injury above 80 miles per week

Training volume is the best predictor of performance. Run as many miles as possible without getting injured.

Very few runners log 100 miles per week and they are often very elite

Don't increase seasonal volume by more than 20% at a time.

Modern training plans recommend training hard for only a few days week.

Monotony is a lack of variety in training

High monotony reduces the effectiveness of training and increases the risk of overtraining syndrome.

Monotony can be quantified a function of the daily average and daily standard deviation of a training plan's TRIMP.

Training strain