The old 10% rule—“increase mileage by no more than 10% per week”—is outdated and overly simplistic. Mileage progression should be based on fatigue, experience, recovery, and training intensity—not a fixed percentage.
A better method: increase your long run OR your weekly mileage, but not both simultaneously. Alternate buildup weeks with “steady” weeks, and add cutback weeks every 3–4 weeks.
The fastest, safest progression looks like this:
- Week 1: Build
- Week 2: Build
- Week 3: Maintain
- Week 4: Cutback (-20–30%)
This allows tendons, joints, and connective tissue to adapt. Runners get injured not from high mileage but from too much intensity combined with rising volume. A coach evaluates your injury history, background, and goals to craft a sustainable progression tailored to you.
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