Maintenance running Schedule

This is a great question and very timely since, like yourself, most of the country is dealing with winter weather that is not always conducive for running outdoors. Winter is a great time to cross-train, so take advantage of adverse weather conditions and build yourself into a better runner!

Yes, there is a recommended minimum distance for running and 3 miles is that magic number. Along with cutting back on mileage for the winter, it's also important to cut back on pace too. Keep winter runs at an easy conversational pace for maintenance purposes and to avoid burn out. In terms of weekly mileage, a maintenance schedule of 10 to 15 miles a week for 5k/10k training is perfectly adequate. A suggestion for minimal maintenance mileage is 3 miles, two times a week, with one slightly longer weekend run of 4 to 5 miles.

When running outside is not an option, create a flexible winter training schedule that allows you to maintain your running fitness and do something different. Some suggestions are using the treadmill, the elliptical, or the stair master as an alternative. Indoor swimming, a rowing ergometer, or spin classes are also good aerobic substitutes. These aerobic options can be substituted for running or, even better, alternate them with your run days for additional aerobic base building. In addition to the aerobic benefits, mixing it up also recruits different muscle fibers, which helps to build additional strength, transforming you into a well-balanced and sound athlete.

Use the winter months to work on muscular strength, endurance, and flexibility too. Weight training, and exercise classes like yoga, pilates, core, or stretching classes will also benefit your running. By the end of winter, you will be stronger, more flexible, and have a solid running base. With a little speed work, you will be ready to race!