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How to Safely Increase Your Mileage

A common goal for many runners is increasing their mileage. But, that’s often difficult to do when you have races coming up. Well, with many races cancelled, now may be the best time to make the mileage gains you’ve been looking for. Ryan Warrenburg, coach at On ZAP Endurance, explains how to do exactly that, safely!

Ryan has been on the ZAP Endurance Coaching staff since 2010. In his time on the coaching staff ZAP has had 16 Athletes Qualify for US Olympic Trials, 3 World Championship Appearances for Team USA, 10 Club Record Performances, the 2010 and 2014 National Club Cross Country Team Championship, and over 2 dozen Top Ten Finishes at USATF Track and Road Championships. Ryan has taken his knowledge from years of competing at a high level as well as working with some of the best athletes in the nation and applied it to great success coaching athletes of all ages and abilities.

Ryan has coached dozens of athletes to Boston Marathon Qualifying times, multiple athletes to top 10 national age group finishes, guided a number of people to their first marathon and half marathon finishes and countless runners to personal bests at all distances.

In his own running career he was a 2-time All-American at Arizona State, a finalist in the steeplechase at the 2009 USATF Championships, and the 2007 National Club Cross Country Champion.

Links

ZAP Team & Foundation: www.zapendurance.com

ZAP Running Vacations: https://zapendurance.com/running-vacations/

ZAP Coaching: https://zapendurance.com/running-coaches/

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With the All-in-One Action Plan, you can study your favorite presentations when it’s convenient.

Most importantly, you'll have a go-to resource whenever you need help. With the All-in-One Action Plan, you can go back to any lecture whenever you need.

You’ll walk away confident that you have the action steps and tools to take your training to the next level, and tackle your goals faster and easier.

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With the All-in-One Action Plan, you can study your favorite presentations when it’s convenient.

Most importantly, you'll have a go-to resource whenever you need help. With the All-in-One Action Plan, you can go back to any lecture whenever you need.

You’ll walk away confident that you have the action steps and tools to take your training to the next level, and tackle your goals faster and easier.

A 16-Week Custom Training Schedule

Get a training plan completely customized to your schedule, tailored to your strengths and weaknesses, and constantly updating based on your progress to ensure you avoid injuries, train at the right paces, and run faster at your next race!
 
Plus, given the uncertainty of races at the moment, we can write this schedule at anytime, so if your goal race isn’t until next fall, you can still get a custom plan for your race.
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Here are some examples of how the All-in-One Access Pass can help you

Focus with no races and gyms closed

With my many races postponed until the fall, it can be difficult to focus your training without that immediate goal in sight. These talks and the All-in-One Access content can give you just the right amount of structure you need, plus the opportunity to improve some of your weak areas.

Quick outline of who discussed strength training and, maybe in a new icon, who discussed working on little things. Highlight the main "secrets" or takewaways - "learn how Jason Fitzgerald structures his strength work with no races".

RunnersConnect premium comes with over 40 running-specific strength routines you can do at home with exact prescriptions for each day of the week. You'll love the variety and how much you improve your strength.

Plus, if you can get to the gym, you’ve got kettlebell and performance lifting routines at your disposal to help you add even more variety and improve your weaknesses.

If you’re constantly plagued with recurring injuries at the most inopportune times or just can’t shake that one injury, now is the time to finally focus on getting healthy. The All-in-Access pass has just what you need…

Quick outline of who discussed strength training and, maybe in a new icon, who discussed working on little things. Highlight the main "secrets" or takewaways - "learn how Jason Fitzgerald structures his strength work with no races".

The All-in-Access pass also comes with our injury prevention program to help you understand why you're getting injured, pinpoint your weaknesses and find where you're susceptible to injury

Plus, you can get a specific treatment and rehab plan for your injury. You’ll have exact treatment, rehab and prevention routine to follow for each day of the week, plus how to adjust and return to running.

Get Rid of Those Nagging Injuries

Improve the Little Things for Your Next Race

I know that every time I look back at a race I find a lot of opportunities to improve. From perfecting my race fueling plan to being mentally stronger, the All-in-One Access Pass will give you everything you need to clean up all those “little things” before your next race.

Quick outline of who discussed strength training and, maybe in a new icon, who discussed working on little things. Highlight the main "secrets" or takewaways - "learn how Jason Fitzgerald structures his strength work with no races".

We’ve also included access to all of our previous summits, which includes our Mental Training Summit, which had 15 athletes, coaches and therapists discuss topics such as how to prevent losing focus during races and not feeling like you can push yourself hard enough.

Maybe you need to work on your fueling plan or prevent cramping? The All-in-One Access pass includes specific calculations to hydrate and fuel perfectly as well as running form and cramp prevention courses.

When you don’t have a race on the calendar for another 8-10 months, it can be pretty difficult to stay on track with your training (especially those of us who live in cold weather climates). Staying consistent with your training, even if it’s not race specific, is paramount to feeling healthy and happy and being ready to turn up the training when races get close again.

Quick outline of who discussed strength training and, maybe in a new icon, who discussed working on little things. Highlight the main "secrets" or takewaways - "learn how Jason Fitzgerald structures his strength work with no races".

RunnersConnect Masters includes many daily challenges that not only give you specific action steps to achieve your desired results (get stronger, lose weight, etc) but also helps make each training day something you look forward to.

Your 16-week schedule can be used to help provide structure to your training, even if you're not training for a race. Focusing on speed, building your mileage, or just trying new workouts, a structured schedule could be just what you need to prevent that dreaded 3-4 weeks of skipped workouts.

Staying Motivated and On Track

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Whether you’re racing later this spring or waiting until the fall, the All-in-One Access pass has everything you need to be ready to run your best

How to prep if race is cancelled with exact workouts

Measuring progress when you can’t race

How to structure your training for long-term progress

And of course, a custom 16-week schedule uniquely created for your experience level, age and goals. Plus, the schedule adapts to your progress, comes with specific paces and explanations for every workout, and includes integrated strength training.

Get the All-in-One Action Pass

A $495 value for just $199

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FAQ

Here are some of the more frequent questions we get. We will add to this list as we get questions and of course you can email support@runnersconnect.net anytime.

Nope, you have unlimited time to use your custom schedule. Instructions will be emailed to you and available in your dashboard for how to start the process of getting the custom schedule.

Your custom schedule will be delivered via our training platform, which allows us to include the strength work and adapt/adjust as you progress. You can import and export your workouts to your favorite fitness device.

No, this is a one-time payment.

You can add additional custom schedules via our dashboard, but this is completely optional.

We will email you in 1-year about whether you want to continue your Masters membership, but it is not automatic. You need to opt-in again.

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