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This was due to the gaining of better muscular capillarization
though the longer continued training (efforts of two or more hours), this in turn
allowed for better utilization of oxygen.
The total weekly mileage that you manage to do Will be governed by your climatic
conditions and available time for training. However, it is important to realize this
point; that it is not the distance that will stop you in training as much as the
speeds. If you keep the running efforts to a level within your capabilities, then
you will quickly be able to manage a large mileage. It is better to run a long
way slowly rather than to curtail the mileage possible by running to fast.
When I say that your aim should be to run a weekly schedule such as the following,
I mean it only as a guide and that you should adjust it to suit your own daily program,
fitness and age.
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Monday
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10 miles (15km) at 1/2 effort over undulating
course
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Tuesday
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15 miles (25km) at 1/4 effort over reasonably
flat
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Wednesday
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12 miles (20km) at 1/2 effort over hilly
course
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Thursday
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18 miles (30km) at 1/4 effort over reasonably
flat
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Friday
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10 miles (15km) at 3/4 effort over flat
course
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Saturday
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22 miles (35km) at 1/4 effort over reasonably
flat
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Sunday
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15 miles (25km) at 1/4 effort over any type
terrain
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Go to the complete article
here
It is just a matter of running what you feel capable of;
the more the better.
It is also wise to jog easily every morning for at least minutes or longer. The longer
the better.
Running action should be relaxed with the arms following through with a low and loose
action; the thumbs brushing the side seams of the training shorts. The hips should
be held comfortably forward; and the head should be carried so that you are looking
forward about thirty yards or more.
Try to bring the knees up to a comfortable height, rather than to develop a shuffling
action.
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