Avoid a Running Injury With the 10 Percent Rule

How to Increase Mileage

Gill emphasizes the importance of being methodical when putting together a training plan.

"I always recommend structuring a training plan around the 10 percent rule because it is easier on the body," Gill says. "If you piecemeal your plan together, you'll probably add mileage where you shouldn't."

Check out the following example as you begin your next training cycle by adding roughly 10 percent to your total mileage from one week to the next.

More: Is Your Running Plan Appropriate for You?

5K Training Program:

Week 1: 10 miles
Week 2: 11 miles
Week 3: 12.1 miles
Week 4: 13.3 miles
Week 5: 14.6 miles
Week 6: 16.1 miles
Week 7: 17.7 miles
Week 8: 19.5 miles

If you continue with this progression, you will reach 40 miles per week in just four months. That's a big increase from the 10 miles a week you started with.

More: Should You Run More Miles?

"In addition to avoiding problems with injury, you also skirt burnout when you employ gradual progression," Gill says. "It will keep your body from getting overworked and over-taxed."

Remember, patience is a virtue. Endurance training requires months and even years of physiological adaptations before it will perform optimally. Shortcuts, unfortunately, don't exist in training or racing. Stick to the program—and the 10 percent rule—and you'll find yourself at the finish line before you know it.

More: The 10 Percent Rule: How to Make It Work for You

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