National Runner's Health Study: Part X

The Life Maximizer Workout

As you read earlier, Williams and Moussa determined that the health benefits of running increase as mileage increases up to 40 miles per week. Here is a routine that that you can do to safely and comfortably run 40 miles per week. This schedule uses workouts that range from 4 miles to a long run of 10 miles that is done one time per week. If you are currently unable to run the suggested distances, begin with your existing long run distance and build up by adding one mile each week until you reach the suggested workout mileage. Do most of these runs at an easy pace. To increase your level of fitness even more, do a couple of these weekly runs at a slightly harder pace. Do not do two harder runs on consecutive days. You will need an easy run between each hard effort for muscle recovery.

You do not have to limit yourself to 40 miles. You will continue to accrue fitness and race performance benefits up to about 75 or more miles per week. But, research has shown that health and life extension benefits begin to drop off sharply after about 40 miles per week.

Monday – 5 miles
Tuesday – 5 miles
Wednesday – 6 miles
Thursday – 4 miles
Friday – 5 miles
Saturday – 5 miles
Sunday – 10 miles