Having a long-term approach, you will be able to build mileage safely over time to improve your running. And this is where most runners have heard of the10% rule. That rule that a couple of years back was considered THE rule to increase the mileage.
It takes some simple mathematics: You take the mileage you ran the previous week, and increase it by 10% of that amount. But hey, you know this already… sticking to a rule, a fixed one at that often means you are doing something that might not be suiting you.
So this means you need to know what you are currently running. What mileage is your average. And here is the thing…..
Some runners’ have tried and tested usually unsuccessfully, to increase the distance on every run.
So if you currently run a 5K, just make it a 7K.
I mean makes sense doesn’t it.
Actually it doesn’t, as it’s not the 10% rule. Don’t ignre the maths. I hear this every bow and then. %k would be increasing to a 5.5. Not a 7 because I felt good.
DON’T INCREASE THE DISTANCE OF EVERY RUN
Maybe it’s a good way to start improving your long run’s. See that’s where you have time set aside, and usually you go for your long run with some kind of a plan.
Let me guess your long run might be there where you have most free time available. The correct step would be to go from 7KMs and increase to 7.7 KM’s. That would be more or less the 10% rule.
BUT I WANT TO SHARE SOMETHING WITH YOU…Proverbs 24:10
If you faint in the day of adversity, your strength is small.
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Improve your discipline Accountability Coach.
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