High vs Low mileage program

Nick Symmonds Middle Distance Champion USA

"Citizen Athletes" can produce elite level fitness running low mileage and working only an hour a day.

Lets compare the High mileage program to Low mileage + cross training.

7 miles at 9 minute per mile pace takes 63 minutes to complete. 3.5 miles and 600 repetitions of basic training exercise take about 60 minutes to complete.

The heart beats about 145 times a minute running at a 9 minute/mile pace. The heart also beats about 145 times per minute during 40 slow push ups, sit ups, squats, lunges and other body weight exercises.

An hour running burns about 750 calories. An hour running and exercising burns about 750 calories.

Running 7 miles 5 days a week equals 35 miles. Running 3.5 miles and preforming 600 repetitions of body weight exercise every day equals 17.5 miles and 3,000 repetitions.

Running an hour every day will make a runner stronger, faster and thinner but, has a high risk of injury for the average runner.

Running and exercising every day will make a runner stronger and faster with better muscle tone to support balance and reduce injury. Body weight exercise will also produce lean muscle with athletic lines that is very attractive.

Peachtree Road Boot Camp averages 3.5 miles and 600 repetitions of body weight basic training exercise every day. Participants who are consistent with attendance produce elite level fitness. Former and current athletes who adopt the low mileage + exercise discipline can compete at a higher level with reduced periods of injury.