In this video I talk about how I think you should increase your running mileage. Instead of increasing the total amount of miles/kilometers week after week. incorporate a down week every three or four weeks.
Incorporating a down week where you reduce the amount of miles/kilometers you run (or if intensity is your prime focus, reduce the intensity, another blog on that later) helps your body adapt to the training load, and preps it for the next increase in miles/kilometers.
Check out this video: