Q: The other day, I heard the term "junk miles." What does that mean?

A: A long slow one out Highway 99….just kidding on the Highway 99 part. Now, let's talk about the long slow part. While you need to find what's right for you, I found that too much long slow miles lead broke me down. I was out for three months in 1996 and four months in 1998. I have stayed injury free since then, going to fewer, more intense mileage, average about 25-30 per week, when I used to do 35-40. The key addition to my program has been hills and intervals. I also do mile repetitions and 4-6 mile tempo runs. I run four days a week instead of the five I used to. I am now running fewer miles, performing better in races and, most importantly, have been injury free since I changed my training philosophy.

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10kTruth.com is a place for runners who have the attitude to train harder and smarter, who want to race faster and stronger, to better their race times and lower the chance of injury. The Rage and Manciata answer running and training questions with their own unique insight and spew. You'll also find running advice and inspirational quotes by sports legends and others who epitomize the spirit of 10k Truth.