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Long Runs Are Key to Endurance Gains, But Here's Why You Need More Weekly Mileage
Coaches say a long run shouldn't exceed 25 to 30 percent of weekly mileage, since too much stress hinders recovery; for example, a 10-mile long run fits a roughly 30-mile week. Relying on one weekly long run raises injury risk, and research links running at least three days a week to fewer injuries than one day. Build mileage across three or more runs, using a coach or run buddy for consistency.
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