Optimizing Your Mileage
"In distance running, the runner with the highest level of aerobic fitness almost always wins."
"...the aerobic system is highly trainable."
"You can build your aerobic base by increasing your running mileage..."
"Racing performance clearly improves after a sustained increase in mileage (and the longer the race, the greater the benefit), but, as with other aspects of training, the incremental improvement follows the principle of diminishing returns."
Long Runs
"When your legs are reasonably fresh, a pace of 10 to 20 percent slower than marathon race pace (MRP) is ideal because it is hard enough to provide a strong training stimulus, but requires only two to three days of recovery."
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