Whether you are starting a new running training program or recovering from an injury that had you sidelined, you will need to increase running mileage over time. Long distance runners have something called the 10 percent rule. This means you should not increase your mileage run any more than 10 percent per week to reduce the risk of injury or overexertion. The mileage is the total per week, which means you may run more or less on any given day. Always check with your doctor before starting a new running program.
Step 1
Set your ultimate goal. A 10K run is 6.2 miles and a marathon is 26.22 miles.
Step 2
Determine how much you can comfortably run in a week. You may start at one mile per day, five days a week or five miles per week.
Step 3
Determine your weekly mileage increase. Running five miles per week this week means you can run 5.5 miles next week safely.
Step 4
Adjust your running schedule for training purposes. For example, if you are training for a 10K, you might want to run two miles per day twice a week and then a half a mile per day at a faster pace for three. This helps you build endurance while also working on pace without placing higher mileage demands on your body.
Step 5
Give yourself enough time to reach your goals. Starting at five miles per week with the 10 percent increases means you can run approximately 13 miles per week after 10 weeks. At 20 weeks, you are able to run a practice 10K for five days per week.
Tips and Warnings
- Rest is essential in the training process, giving your body time to heal. When running long distances, ankles, shins, knees and hips take a beating and need time to recuperate. Intermix longer run days with shorter ones to prevent burnout. While most runners go by the 10 percent rule, Dr. Ron L. Diercks from the University of Groningen, Netherlands, contends that the rule is lore. Runners should listen to their bodies and create a training program that gives the body ample time to rest.
Things You'll Need
- Calculator
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