Build mileage slowly (+3 miles a week under 30 miles, +10% a week over 30), take a recovery week every fourth week at 70 to 80% volume, run with friends, do strength and speed work, sleep 8 to 9 hours, eat a lot of carbs, fuel 60 to 90 grams of carbs per hour on runs over 2 hours and save your carbon-plated shoes for race day.
I made a reel giving six years of running knowledge in 60 seconds, and it hit about 80,000 views. So I turned it into an article, with a little more on each tip.
If you don't know me, I'm Pierce Showe. I've finished seven 100-mile races and three 200-mile races, and I qualified for Boston with a 2:51 at the Jersey City Marathon. Here's what I've learned.
1. You don't suck at running
You just haven't trained the right way for long enough.
The only way I've been able to qualify for Boston and run ultramarathons is because I've been running for years. I couldn't have imagined doing this when I started running.
2. Run a lot of miles, but not too many
How do you know you're doing too many? You can't recover, and you're constantly in a state of fatigue and soreness.
3. Under 30 miles a week, add 3 miles a week
If you're running under 30 miles a week, increase your mileage by 3 miles per week.
4. Over 30 miles a week, add 10% a week
Once you're over 30 miles a week, follow the 10% rule. Basically, you don't want to increase by more than 10% a week. Beyond that, you just have added risk of injury.
5. Take a recovery week every fourth week
Every fourth week, cut your volume to 70 to 80% of the previous week. Here's what that looks like if you start at 15 miles a week:
| Week | Miles | Rule |
|---|---|---|
| 1 | 15 | Starting point |
| 2 | 18 | +3 |
| 3 | 21 | +3 |
| 4 | 16 | Recovery week (75% of week 3) |
| 5 | 24 | +3 from week 3 |
| 6 | 27 | +3 |
| 7 | 30 | +3 |
| 8 | 23 | Recovery week (75% of week 7) |
| 9 | 33 | +10% from week 7 |
| 10 | 36 | +10% |
| 11 | 40 | +10% |
| 12 | 30 | Recovery week (75% of week 11) |
Mileage rounded to the nearest mile. After each recovery week, pick up where you left off before it.
6. Run with friends
Running with friends makes runs go by so much faster and is way easier. It's just fun to have conversations.
A lot of times, you also end up running with better runners, and that makes you a better runner. You pick up on subtle things you may not know.
7. Don't neglect strength training
It will really help you not get injured. I do 1 to 2 leg workouts per week, paired with my hard running days: my speed workout and my long run. That is plenty.
8. Don't neglect speed work
Especially if you're training for an ultramarathon. It's easy to think long races only need slow miles, but speed work still matters.
A classic marathon workout:
- 1 mile easy warmup
- 10 × 800 m at your 5K pace, with 1 minute of standing rest between each
- 1 mile easy cooldown
9. Skip the biohacking and sleep 8 to 9 hours
Sleep is the number one priority. If you read any of the research, all of it suggests sleep is more important. If you're not sleeping, you won't get the marginal gains from the other stuff.
10. Eat a lot of carbs
It's just proven that carbs increase performance, and you need to replace the glycogen your running burns through. Before a race, here's exactly how I carb load.
11. Fuel your long runs
- Under 1 hour: No fuel needed
- 1 to 2 hours: 30 to 60 g of carbs per hour
- Over 2 hours: 60 to 90 g of carbs per hour
As for which gels to use, I highly recommend trying what works best for you, because my number one may not be your number one. Practice your fueling on long runs, not on race day.
12. Save your carbon-plated shoes for race day
Please don't wear your carbon-plated shoes unless it's a race or one or two big workouts. If you run in them too often, you run the risk of injuring yourself before your race.
Training for something bigger? Here's how to train for your first 100 while working full time, what I wish I'd known before my first 100 and the best Boston qualifiers you can actually get into.
I coach people to their first marathon and their first 100. I'll build the plan around your life and be in your corner all the way to the finish line.
Apply for coachingCommon questions
How much should I increase my mileage each week?
If you're running under 30 miles a week, add 3 miles a week. Over 30 miles a week, add no more than 10% a week. Going faster than that adds injury risk.
How often should I take a recovery week?
Every fourth week. Cut your volume to 70 to 80% of the previous week.
How many carbs should I eat per hour on a long run?
Under an hour, you don't need to fuel. For runs of 1 to 2 hours, take 30 to 60 grams of carbs per hour. Over 2 hours, take 60 to 90 grams per hour.
How often should runners strength train?
I do 1 to 2 leg workouts a week, paired with my hard running days: my speed workout and my long run.
Should I train in carbon-plated shoes?
Save them for race day and one or two big workouts. Running in them too often raises your risk of getting injured before your race.