Recently, I wrote about how to increase your mileage when running without exhausting or injuring yourself. I mentioned the 10 percent rule, and FitSugar reader TidalWave asked,
"Can someone give me an example of the 10 percent rule? I read it over and over and over but don't know how to implement it into my training."
This is a great question, especially considering many people's enthusiasm for running has probably increased just as the temps have. Plus the wide trails and fresh Spring air make you feel like you can run forever. So before you go from 10 miles last week to 30 miles this week, you must obey the 10 percent rule. It's a way to gradually increase your mileage while preventing overuse injury and allowing your body time to adapt.
If you need to see what this rule means when it comes to how many miles you run, then see the chart I made after you read more.
The 10 percent rule states: Never increase your weekly mileage by more than 10 percent as compared to the previous week. Let's say you're starting off with running 10 miles (two miles each day). Check out the chart below to see how many miles you should increase each week. Most people run about 12 to 20 miles a week, so you can stop increasing once you reach your weekly mileage amount.
| Amount for 10% increase | Total Weekly Mileage | |
| Week 1 | starting point | 10 miles |
| Week 2 | 1 mile | 11 miles |
| Week 3 | 1.1 miles | 12.1 miles |
| Week 4 | 1.2 miles | 13.3 miles |
| Week 5 | 1.3 miles | 14.6 miles |
| Week 6 | 1.5 miles | 16.1 miles |
| Week 7 | 1.6 miles | 17.7 miles |
| Week 8 | 1.8 miles | 19.5 miles |
| Week 9 | 2 miles | 21.5 miles |
| Week 10 | 2.2 miles | 23.7 miles |
| 2.4 miles | 26.1 miles | |
| Week 12 | 2.6 miles | 28.7 miles |
Miriam Ocariz
Taillissime
By Malene Birger
This is a really good reminder. I have a very strong tendency to push myself too hard, too far, too quickly. I'm afraid reality and I sometimes have a major disconnect when the adrenaline's pumping.
1Thanks so much! This is exactly what I was looking for
2Thanks. I love seeing it like this. Makes it much easier to follow.
3oh, ha, I didn't realize these were totals! I thought they were long run distances and was wondering if you were training for an ultra, Fit
4Thanks Fit.
5Can anyone recommend how to work in the extra %? For example, in week 2 you would run 1 extra mile:
- Should you add an extra 1/5th of a mile every run?
- Or run 2.5 miles on only two days?
6^^total- based on the way i like to plan out my runs i would suggest adding the mileage to one run (one day) so that you have a longer run one day a week . . if that starts to add up too much with time (or for your schedule) split the extra 10% and make two long runs staggered, i.e. not on back-to-back days.
So in week two when you are supposed to run 11 miles, run 2miles a day for 4 days and then run 3 miles on one day that is best for you.
7I don't run 5 days a week because that'd be how I'd destroy my knees...
8I do 2ish miles every other day. I'll keep increasing it though.
I agree with cmd.
Do a long run one day a week and add the new mileage to it. Make sure it's an EASY long run. Don't go out on race pace or for a tempo. Just go easy.
9Thanks for the help!
10There is a great website called logyourrun.com, and as you enter your exercise data it keeps track of your 'weekly progress' according to the 10% rule. It also keeps track of how many miles you put on your shoes, and you can trace the routes you run outdoors and it tells you exactly how far they are!
11I forgot to subscribe
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