If you’re new to running, but you’d like to sign up for a marathon one day, you’ll need to start increasing your mileage. But if you go straight from running 10 miles to 20, you’ll not only be tired and sore, but you risk injuring yourself, which prevents you from running altogether. This is where the 10 percent rule comes into play.
The 10 percent rule states: never increase your weekly mileage by more than 10 percent of the previous week. To figure out your current rate of increase, make a note of how many miles you currently run in a week, and add 10 percent to that number; the following week, do the same. The chart below is geared toward a beginning runner who currently runs 10 miles a week but would like to eventually start a marathon-training plan. Keep in mind that the 10 percent rule isn’t just for those wishing to race – it can benefit anyone looking to up their mileage!
|Amount for 10% Increase||Total Weekly Mileage|
|Week One||Starting point||10 miles|
|Week Two||1 mile||11 miles|
|Week Three||1.1 miles||12.1 miles|
|Week Four||1.2 miles||13.3 miles|
|Week Five||1.3 miles||14.6 miles|
|Week Six||1.5 miles||16.1 miles|
|Week Seven||1.6 miles||17.7 miles|
|Week Eight||1.8 miles||19.5 miles|
Source: Pop Sugar