As I prepare for my third marathon this April, I’ve been thinking a lot about volume—not just as a coach, but as an athlete. This winter, I committed to gradually building my base, stacking week after week of consistent aerobic training. Last week, I hit a milestone: my first 100-mile week since last college cross country season- which was 15 years ago.

The process wasn’t flashy. There were no breakthrough workouts or headline-grabbing intervals. Just consistency, patience, and a whole lot of easy miles. And the effects? I feel stronger, more efficient, and better prepared to handle the upcoming intensity of marathon-specific training.

But logging high mileage isn’t just about willpower—it requires smart planning, dialed-in nutrition, and intentional recovery. That’s what allows you to train more without breaking down. In this article, I want to share why volume matters and how you can start to build more into your own training—even if you’re balancing work, family, and life.

The Aerobic Advantage: What Happens at Higher Volume

The marathon is a primarily aerobic event, and higher volume helps your body adapt in powerful ways:

Increased mitochondrial density improves your endurance engine.
Enhanced capillary development means better oxygen delivery.
Improved running economy makes each step more efficient.

These benefits don’t come from running harder—they come from running more, consistently and mostly at an easy pace.

Why 60 Miles Per Week Is a Good Sweet Spot to Start

For many amateur runners, 60 miles per week seems to be a tipping point. It’s often the volume where we start to see major returns in fitness, endurance, and race-day resilience. If you’re sitting in the 30–40 mile range and wondering what’s next, slowly progressing toward 60 might be the most effective way to unlock your next PR.

And no, you don’t have to hit 100 like I did. That’s a personal goal tied to my background and aspirations. But the principle applies at all levels: more volume (when done smartly) leads to better marathon performance.

Time-Limited? Here’s How to Build Volume Smartly

Many of us aren’t full-time runners. So how do you increase mileage without overhauling your life?

Use doubles: Two short runs (e.g. 4 miles in the morning, 4 at night) are often easier to schedule than one long one.
Run by time: Think in hours per week (aim for 6–8+), not just mileage.
Add short recovery runs: Even 3–4 miles at a jog adds up and aids recovery.
Stack runs on workout days: Add 3–5 miles in the evening after a hard morning session.
Be consistent: String together 3–4 solid weeks, then take a down week to recover.

Nutrition & Recovery: The Secret Sauce

Building volume is more than just running more—it’s about supporting that training so you can actually absorb it.

In the past, I’ve made the mistake of ramping up too fast without prioritizing recovery. This time around, I’m treating nutrition and sleep as non-negotiables.

Eat enough—especially carbs: Higher mileage means you need more fuel. Underfueling leads to poor recovery, injury, and burnout.
Prioritize post-run nutrition: Replenish carbs and protein within 30–60 minutes after runs.
Sleep like it’s your job: Most adaptations happen during sleep. More miles = more rest needed.
Take rest days or recovery weeks: Strategic rest isn’t weakness—it’s training.

The Long Game

You don’t need to build to 60+ miles this month. But you can start taking steps toward it. Maybe that means adding one more run per week, extending your long run, or stacking a few easy miles onto a workout day.

Over time, those decisions compound.

If your goal is to run a strong marathon—not just finish—volume is your best friend. It's what builds durability. It's what helps you hold pace in mile 23. And when paired with smart recovery, it becomes your biggest advantage.

Final Thought

This spring, as I chase my own marathon goals, I’m reminded that success isn’t about crushing one workout—it’s about showing up, day after day, and building something bigger than the sum of its parts. That’s what high-volume training is. Quiet, gritty, and incredibly effective.

If you’re looking to level up your marathon, ask yourself:
Can I run a little more this week?