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Marc K.
Marc K. Sendmail

The 10% Rule

posted almost 3 years ago | Report

Where does the 10% increase rule fall apart? Starting from a base of 10mi, a strict 10% puts me at 100mi/wk in Jan (~25wks). I know this is a ludicrous training program, but I'm curious about your thoughts as to why/where reality sets in and math fails.

Here's a spreadsheet [img] of that program: http://bit.ly/cb3Unv

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6 posts

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  • Shawn M.
    Shawn M. Sendmail

    I am interested in how this turns out. I am currently running between 12-20 miles per week without a goal in mind but looking at extending and focusing on a ultra sometime this winter/spring 2011. Please let me know how this turns out and any feedback you get.

    posted almost 3 years ago | Report

  • Marc K.
    Marc K. Sendmail

    I've decided my sweet spot will be in maintaining an 80mi week (I'm coming off 60+ from my last stint), and I'm going to take about 44 weeks to get there. I've rebuilt this spreadsheet with a 5% decrease in mileage the first week of every month until I hit ~40mi, then I only increase by 5% (opposed to 10%) but still include the first week drop. Much more realistic and attainable! (ps. I'm training for a 444mi run next summer)

    posted almost 3 years ago | Report

  • Steven B.
    Steven B. Sendmail

    Hang the 10% rule. I simply run by effort and duration, instead of speed and distance. The miles don't mean anything. As you get fitter the duration of you runs on the same course will naturally get shorter. Since time, not miles, is my limiting factor, I will be able to run longer runs for the same duration as my fitness improves. I did that way back in my 20 & 30s and now, as I'm getting back into it at 50, I think this is even more important.

    posted over 2 years ago | Report

  • Jane R.
    Jane R. Sendmail

    I'm with Steven. It's more about the time rather than the distance especially with trail running. It's also individual. I train so I can finish an ultra distance and no more. So I would never run more than 20 miles in a session. 60 miles/week would push me to injuries, but I am older....Everyone is so different when it comes to logging in weekly miles.

    Three months from an event I will definitely add more than 10% a week but then drop back at 3-4 weeks and then add more miles...start the system again adding more and more then drop back again...

    Your body will usually let you know what that is....

    posted over 2 years ago | Report

  • Rob Y.
    Rob Y. Sendmail

    If you're a new runner or coming back from injury then the 10% rule (as a general guideline) is probably a good idea. If you've been in the game for while then this rule sort of goes out the window IMHO. The more time on your feet, miles in your legs is the ultimate rule. If you are very experienced then ramping up your weekly mileage more aggressively is totally doable.

    posted almost 2 years ago | Report

  • Rob S.
    Rob S. Sendmail

    Always thought that applying the 10% rule meant that you increased mileage 10% then plateaued for 2 months give or take to let your body adapt, then another 10% and 2 months and so on. The compounding effect is very stark when increasing 10% every week. Can't imagine anyone going from a 10 mile week to running 40+ miles during a 100 mile week 6 months later. Something would definitely give out before then.

    Just my $0.02...

    posted over 1 year ago | Report

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