The 11-mile distance builds upon the aerobic foundation required for 10-mile racing while introducing additional endurance demands. This distance requires sophisticated pacing strategy and energy system management. Training emphasizes long runs, tempo efforts, and threshold development, focusing on maintaining consistent pace through accumulated fatigue. Success demands well-developed aerobic capacity combined with efficient fueling strategies.
Training Plan for the Average Woman - 11 Miles Run
A male runner needs 16-18 weeks of focused training. Schedule includes 5-6 weekly sessions balancing endurance development with speed maintenance. Training emphasizes consistent progression while incorporating quality workouts.
Recovery Guide for the Average Woman - 11 Miles Run
A male runner needs 3-5 days to recover well. He should drink 1.5-1.8L of water and have a substantial recovery meal within 30 minutes. The first day focuses on rest and rehydration. Light activity can begin day 2, with training resuming gradually. Protein intake should be maintained throughout recovery. Morning heart rate helps track recovery progress.