A running plateau isn’t necessarily tied to training volume. If running more miles always worked, you’d already be faster.
I recently took on a client in his mid-40s who routinely ran 100 miles (160 km) per week with doubles nearly every day. And yet he couldn’t break 40 minutes over the 10K, despite being blessed with an ideal height and weight for a competitive distance runner.
And while weekly running mileage matters, it isn’t the holy grail of performance.
Classification at Different Mileage Levels
First, let’s look at 4 different mileage levels of amateur runners and what you can expect in terms of adaptations and race performance across different race distances. Of course, talent plays a role here, but it’s a good vantage point nevertheless.
25 Miles (40 km) Per Week
This is the domain of beginners, those running for health, or professionals in another sport who get their aerobic fitness from running. Given talent and proper intensity distribution, you can race well over the 5K and perhaps even the 10K, but you’ll struggle to run a decent half-marathon time, let alone finishing a marathon at any time without being in deep agony.
40 Miles (64 km) Per Week
Leveling up to 40 miles, you’re going somewhere. The improvements from 25 to 40 miles per week are drastic for most runners. Front-pack is almost guaranteed for 5K and 10K runners who structure their training at this mileage level correctly, including solid half-marathon results. For a marathon, however, it’s still considered beginner mileage.
60 Miles (100 km) Per Week
At 60 miles, you’re a serious competitive runner over any distance. The improvements from 40 to 60 miles are significant, especially at longer race distances, but expect smaller gains in VO2 max and lactate threshold than from the step-up from 25 to 40 miles. This mileage can still be managed by running only once a day.
Above 60 Miles (100+ km)
Above 60 miles per week, expect progressively fewer adaptations. The additional marginal performance benefits, along with a heightened risk of injury and burnout, aren’t worth the effort for most amateur athletes. But for semi-elite and elite runners, marginal gains do matter. For that reason, professionals routinely train more than 100 miles per week.
When Mileage Isn’t the Limiting Factor
Having said all that, many runners believe the only path to faster race results is increasing their running mileage. While that can be the case, as we have seen, mileage in itself is not always the culprit. More often than not, a lack of higher intensities, neuromuscular power, and insufficient recovery are to blame. Let’s have a look at each in detail.
Underdeveloped VO2 max and Lactate Threshold
Unless you devote 20-30% of your weekly mileage to intensities at or above the lactate threshold, you will not trigger the necessary adaptations that support faster race results. That balance can shift depending on the training cycle you are in. But without regular VO2 max intervals and threshold runs, you won’t come anywhere near your potential.
Insufficient Neuromuscular Power
Another domain that’s underrated is raw speed. You’d be surprised how many distance runners just don’t have it. Speedwork is not a training modality that you need to belabor, but regular hill sprints and strides at intensities above 1500m race pace ensure that speed won’t be a limiting factor in your VO2 max workouts. Developing stride power also aids running economy.
Accumulated Fatigue Hinders Adaptation
In some instances, more mileage can blunt the adaptations from your key workouts. Whenever you add easy mileage, ask yourself: Does this help me handle tougher key workouts, such as VO2 max intervals, tempo runs, or long runs? If it doesn’t, consider it junk miles that hinder your recovery.
How to Break a Running Plateau
With that in mind, I urge you to optimize your training at your current mileage before moving to higher mileage. Because whatever training errors you commit on lower mileage will not magically disappear with a higher training volume. Common mistakes often involve intensity distribution, training periodization (or the lack thereof), and changes in training stimuli.
Adjusting Intensity Distribution
Whatever weekly mileage you are at, an 80/20 distribution is typically the most effective way to train. You can achieve this with one session focused on VO2 max and another on lactate threshold pace. Ideally, space those workouts 3 days apart to ensure sufficient recovery. Also, don’t run your easy runs too fast. Aim for 60-70% of VO2 max.
Training Periodization
Another piece in the puzzle is a sensible training progression. You will underperform in your VO2 max intervals and tempo runs if you haven’t built the aerobic and neuromuscular base in the weeks prior. For that reason, proper training periodization specific to your race distance is necessary to gradually build toward peak performance.
Changing the Training Stimulus
While repeated stress of a similar type is needed to induce adaptations, your body eventually stops responding to the same stimuli, leading to the dreaded running plateau. Therefore, it’s sensible not to use the same training plan more than twice. I also recommend switching between race distances occasionally. 5K and 10K runners benefit from a season dedicated to a half-marathon or even a marathon, and vice versa.
Conclusion
Training optimization at current mileage levels should always come first. This involves the correct choice of workouts, intensity distribution, and periodization for your race distance. If that is already in place and further adaptations are difficult, it’s generally a good idea to change the race distance for a season or two to change the training stimuli to break your running plateau. Runners of longer distances benefit from the speedwork of 5K and 10K training, while runners of shorter distances benefit from a stronger aerobic foundation through half-marathon training.
Once you have maxed out all those training options, increase weekly training mileage if you can commit the time and effort required to reach the next level. Not for the sake of running more or to show off a vanity metric, but to be able to absorb harder key workouts, such as VO2 max intervals, tempo runs, and long runs. This is when further adaptations take place, enabling you to become a faster runner.
