How Much Volume Do You Actually Need? Minimum Dose, Optimal Dose, Frequency, and Distribution

How many miles a week do you need to run to get better? It's the question coaches hear most, and the annoying answer is: enough to create an adaptation, not so much that you can't absorb it. The body doesn't experience a mileage total. A mile on a 14er and a mile on a track are completely different stresses, which is why time at effort is a better way to think about volume than distance.
TJ and Zoë break volume into four levers. How much: the difference between the minimum effective dose, the optimal dose, and the maximum recoverable dose, and why most runners should be asking about the…