One of the great things about distance running is that runners who apparently lack talent can become much better over time. The key to doing this is the concept of progression--doing diligent training that gradually increases over time. There are few real secrets in distance running. The best runners are typically those who train with more distance and more intensity.

It is a beginner's mistake to try to do too much too soon. If a champion runs 120 miles per week with lots of speed work, it is tempting for the beginner to try to match that immediately. Doing so inevitably leads to injury and frustration. On the other hand, it is sometimes the veteran's mistake to be content with doing too little. If good local results are happening for a talented Open runner at 50 miles per week and one day a week at the track, it is tempting to just keep doing that. There are many highly talented local champions who sell themselves short by never attempting the volume and intensity of training that make a runner a champion.

Distance running success happens slowly, over time. It also happens in fits and starts, and there may be long periods of time in which no progress is evident. Nevertheless, a training progression plan that gradually builds distance and intensity over the years is sure to be successful in the long run. I will never forget seeing a club mate of mine in North Carolina in the 1970s. He had no natural speed, an awkward running form, and no obvious muscle definition. Nevertheless, through methodical improvement, he developed into a 2:37 marathoner. Over the years I have seen many runners make similar improvements, eventually becoming much better than anybody would have imagined.

The first key element of progression is distance. My rule of thumb is not to advance more than 10 miles per week per year. That is, if a runner ran a maximum of 40 miles per week in 2005, then 50 miles per week should be the ceiling for 2006. Even advancing ten miles per week should not be done automatically.

It is important to check the training log from the previous year. If not high enough a percentage of long runs was successfully completed, then it is probably a mistake to increase mileage. The maximum mileage should be added only if more than ninety percent of the long runs were successfully completed in the preceding year.

The maximum mileage attempted will depend on gender and age. For example, a male runner specializing in the 10K might max out at 110 miles per week (open runner), 90 miles per week (40 year- old), 75 miles per week (50), or 55 miles per week (60). A woman specializing in the 10K might max out at 90 miles per week (open), 70 miles per week (40), 50 miles per week (50), or 35 miles per week (60). Of course all individuals are different, and these are just guidelines. Some may be able to run more, and others will need to hold back.

The second key element of progression is intensity. I break intensity into five levels, and increase one level per year if all is going well. The characterization of the five levels is as follows in the sharpening season:

Level 1: One track day per week (half of regular total distance), one tempo day per week (half of regular distance).

Level 2: One track day per week (3/4 of regular total distance), one tempo day per week (3/4 of regular distance).

Level 3: Two track days per week (3/4 of regular total distance), one tempo day per week (3/4 of regular distance), add some short strides and sprints, add 1/3 hill workouts in off- season.

Level 4: Two track days per week (regular total distance), one tempo day per week (regular distance), increase strides and sprints, 2/3 hill workouts in off-season.

Level 5: Two track days per week (regular total distance), one tempo day per week (regular distance), increase strides and sprints, full hill workouts in off-season.

Most runners will start at intensity levels one or two and it will take several years to build up to level five.

As for myself, I had knee surgery in 2002, when I was 50, and missed many months of training. When I started back I could barely run 10 minute miles because of the pain. My surgery had essentially knocked me back to square one or worse. Seeing reality, I started back at a very low level of both distance and intensity, but that did not mean that I gave up.

Every year of my comeback I am adding a little bit of mileage and a little bit of intensity. In 2003, at age 51, my best 5K was only 23:03. In 2004 I built up my mileage and intensity somewhat and ran 19:59. In 2005, with another incremental increase in training, I improved to 19:01. Now this year I am increasing my mileage another step, and adding some more intensity. I will be disappointed if I do not take another 30 seconds off my 5K before the year is out. By 2007, when I enter a new age group, I intend to be very competitive.

It is tempting for me, or any runner, to try to simply leap the remaining step and jump up significantly in mileage or intensity. That is always a mistake, though. The successful distance runner is one who is patient but persistent. That often means accepting an apparent lack of progress within a season, with the knowledge that ultimately it is the level of training that dictates racing success. I visualize a conveyor belt. If you are trying to get to the highest level that you can, you do not get on the fastest conveyor belt, or the steepest. Rather, you get on the one that you will not fall off--the one that will take you most surely where you want to go.

Roland Rust coaches a handful of dedicated runners.

Coaching and Running Resume

Roland can be contacted at rrust9@comcast.net