So you've been running for awhile and now you want to build up and run a ten mile race or maybe a half marathon. What we do when we have our half marathon classes we'll have people start a minimum of about five miles to six miles for their long run. As long as people are able to do that we feel you're ready to start building up for that ten mile or half marathon class. Every week we'll have a speed workout, usually on Tuesdays or Wednesdays, and then every weekend we'll have a long run.
A speed workout is when we breakdown on smaller distances anywhere between 200 meters, 400 meters, 800 meters which is about half mile up to a mile. So we'll do repeats at quicker speed than what you may expect to do for your long run. And again we'll do that every Tuesday and our long runs every Saturday. In between those two days we'll have homework. We'll either have that posted on our blog for the classes or we'll do emails. And in between those classes we'll have scheduled runs or distances that you'll do whether time or distance. So maybe if were doing a workout of half mile repeats and we're doing a long run on the weekend of anywhere between seven, eight, nine, ten miles or more. For the runs during the week three, four, five, six miles and then of course they'll be a rest day, maybe one or two rest days in between that time as well.
So when we're doing our weekly program and we have our long run on the weekends my general rule of thumb is to have your long run be no more than 50 percent of your total weekly mileage. So say you're running 20 miles altogether for the full week. So that long run on the weekend would be no more than ten miles. And then scattered throughout the week you'd have another ten miles across that seven day period. And so when we're going again by week and we're increasing our mileage, each successive week we're not increasing more than ten percent and every long run on the weekends we're not adding more than one mile at a time.
So say for week three we're already at six or seven miles. For week four we might be at seven or eight. As the program goes on ten, 11, 12 weeks for the last couple of weeks before the race we'll actually taper. What I mean by taper is that we'll reduce the speed, we'll reduce the distance a little bit to let your bodies recover so that you're ready for race day.