How much is a "safe" increase in my weekly mileage?

I think the general reccomendation is 10% increase per week, but I'd do like 20-20-25-25-30-30-30-35-35-40-40 and then stay there for a bit

There is no "safe" amount. It is different for everyone. Some people can pile on the mileage or time and others start encountering injuries above 40 miles a week.You have to listen to your body and determine your own path.I would run for time, not mileage though.

CuriousRunner wrote:

I ran freshman and senior year in high school. Never took it too seriously, but I began running again (10 yrs later) and I am enjoying it more and more - racing and training. I would like to set a new PB in the 5K. The old one was low 18s for a CC meet in HS. I have been running some for a year now, between 10 -- 25 mi/week. Last summer I ran 18:53 in a road race off that training.

So returning to the thread title, how much is a safe increase if I start at 20 mi/week?

Is there a recommended amount where I should stop increasing the mileage?

Anything that I should focus on? Or top priorities?

Thanks!

Cricketts wrote:

I think the general recommendation is 10% increase per week, but I'd do like 20-20-25-25-30-30-30-35-35-40-40 and then stay there for a bit

Or a more careful option

20-20-25-22-25-30-27-30-35-32-35-35-40-35-40-38-45-40-43-43-45

I am not too concerned with mileage. Generally, if I go for a long run then I am concerned with time, i.e. 60 minutes or 65 minutes, etc. But listening to my body is not so easy, e.g. when I first started there was a lot of soreness in hips/knees which went away; also when I started doing some longer runs (70 minutes) I had some foot pain which went away. I stopped training, came back and had some pain but this time it didn't go away. So, this is why I am curious to know in general - of course there are deviations from this benchmark. Also, I think listening to your body takes some intuition, which implies that one has some or a lot of experience with soreness vs. injuries.

And why stop at 40 mi/week? I am just curious, not that I am ambitious to go over this...

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I found that I was able to go from zero to about 45 miles a week with maybe two weeks in the sixties without injuries. This took a steady progression of about 18 months. I didn't even know really about 10% progression. I didn't really know about time constraints either. My long run was like 120 minutes regularly and I doubled often. If I was faster this would probably have been training at over 80 miles a week.

If you really like the running then I suggest entering lots of races or doing lots of time trials. This will allow you to focus on quality miles rather than just plodding outside your potential.

I believe the guy above who recommends stayin at 40 is pretty much right. That ends up being about 6 miles a day for 5 days, one day at 10 miles and one day off or cross training. This is fine for 5k training. If you go 10k then do more tempos, extend long run a little, etc.

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2101/20: 15 m

2101/21: 14 m

2101/22: 14 m

2101/23: 14 m

2101/24: 14 m

2101/25: 14 m

2101/26: 14 m

2101/27: 14 m

2101/28: 14 m

2101/29: 14 m

2101/30: 14 m

2101/31: 13 m

2101/32: 13 m

2101/33: 13 m

2101/34: 13 m

2101/35: 13 m

2101/36: 13 m

2101/37: 13 m

2101/38: 13 m

2101/39: 13 m

2101/40: 13 m

2101/41: 12 m

2101/42: 12 m

2101/43: 12 m

2101/44: 12 m

2101/45: 12 m

2101/46: 12 m

2101/47: 12 m

2101/48: 12 m

2101/49: 12 m

2101/50: 12 m

2101/51: 12 m

2101/52: 11 m

2102/1: 11 m

2102/2: 11 m

2102/3: 11 m

2102/4: 11 m

2102/5: 11 m

2102/6: 11 m

2102/7: 11 m

2102/8: 11 m

2102/9: 11 m

2102/10: 10 m

2102/11: 10 m

2102/12: 10 m

2102/13: 10 m

2102/14: 10 m

2102/15: 10 m

2102/16: 10 m

2102/17: 10 m

2102/18: 10 m

2102/19: 10 m

2102/20: 9 m

2102/21: 9 m

2102/22: 9 m

2102/23: 9 m

2102/24: 9 m

2102/25: 9 m

2102/26: 9 m

2102/27: 9 m

2102/28: 9 m

2102/29: 9 m

2102/30: 8 m

2102/31: 8 m

2102/32: 8 m

2102/33: 8 m

2102/34: 8 m

2102/35: 8 m

2102/36: 8 m

2102/37: 8 m

2102/38: 8 m

2102/39: 8 m

2102/40: 7 m

2102/41: 7 m

2102/42: 7 m

2102/43: 7 m

2102/44: 7 m

2102/45: 7 m

2102/46: 7 m

2102/47: 7 m

2102/48: 7 m

2102/49: 7 m

2102/50: 6 m

2102/51: 6 m

2102/52: 6 m

2103/1: 6 m

2103/2: 6 m

2103/3: 6 m

2103/4: 6 m

2103/5: 6 m

2103/6: 6 m

2103/7: 6 m

2103/8: 5 m

2103/9: 5 m

2103/10: 5 m

2103/11: 5 m

2103/12: 5 m

2103/13: 5 m

2103/14: 5 m

2103/15: 5 m

2103/16: 5 m

2103/17: 5 m

2103/18: 4 m

2103/19: 4 m

2103/20: 4 m

2103/21: 4 m

2103/22: 4 m

2103/23: 4 m

2103/24: 4 m

2103/25: 4 m

2103/26: 4 m

2103/27: 4 m

2103/28: 3 m

2103/29: 3 m

2103/30: 3 m

2103/31: 3 m

2103/32: 3 m

2103/33: 3 m

2103/34: 3 m

2103/35: 3 m

2103/36: 3 m

2103/37: 3 m

2103/38: 2 m

2103/39: 2 m

2103/40: 2 m

2103/41: 2 m

2103/42: 2 m

2103/43: 2 m

2103/44: 2 m

2103/45: 2 m

2103/46: 2 m

2103/47: 2 m

2103/48: 1 m

2103/49: 1 m

2103/50: 1 m

2103/51: 1 m

2103/52: 1 m

2104/1: 1 m

2104/2: 1 m

2104/3: 1 m

2104/4: 1 m

2104/5: 1 m

2104/6: 0 m

2104/7: 0 m

2104/8: 0 m

2104/9: 0 m

2104/10: 0 m

Total miles: 621808

Can you explain the 2086/12: 93 m?

10% increase per week is too much as can be seen from the following training plan. Perpetual light speed would be reached and surpassed in 2019 which is not feasible considering wind resistance and muscle fatigue and may cause time travel.

2014/51: 20 m

2014/52: 22 m

2015/1: 24 m

2015/2: 26 m

2015/3: 28 m

2015/4: 30 m

2015/5: 33 m

2015/6: 36 m

2015/7: 39 m

2015/8: 42 m

2015/9: 46 m

2015/10: 50 m

2015/11: 55 m

2015/12: 60 m

2015/13: 66 m

2015/14: 72 m

2015/15: 79 m

2015/16: 86 m

2015/17: 94 m

2015/18: 103 m

2015/19: 113 m

2015/20: 124 m

2015/21: 136 m

2015/22: 149 m

2015/23: 163 m

2015/24: 179 m

2015/25: 196 m

2015/26: 215 m

2015/27: 236 m

2015/28: 259 m

2015/29: 284 m

2015/30: 312 m

2015/31: 343 m

2015/32: 377 m

2015/33: 414 m

2015/34: 455 m

2015/35: 500 m

2015/36: 550 m

2015/37: 605 m

2015/38: 665 m

2015/39: 731 m

2015/40: 804 m

2015/41: 884 m

2015/42: 972 m

2015/43: 1069 m

2015/44: 1175 m

2015/45: 1292 m

2015/46: 1421 m

2015/47: 1563 m

2015/48: 1719 m

2015/49: 1890 m

2015/50: 2079 m

2015/51: 2286 m

2015/52: 2514 m

2016/1: 2765 m

2016/2: 3041 m

2016/3: 3345 m

2016/4: 3679 m

2016/5: 4046 m

2016/6: 4450 m

2016/7: 4895 m

2016/8: 5384 m

2016/9: 5922 m

2016/10: 6514 m

2016/11: 7165 m

2016/12: 7881 m

2016/13: 8669 m

2016/14: 9535 m

2016/15: 10488 m

2016/16: 11536 m

2016/17: 12689 m

2016/18: 13957 m

2016/19: 15352 m

2016/20: 16887 m

2016/21: 18575 m

2016/22: 20432 m

2016/23: 22475 m

2016/24: 24722 m

2016/25: 27194 m

2016/26: 29913 m

2016/27: 32904 m

2016/28: 36194 m

2016/29: 39813 m

2016/30: 43794 m

2016/31: 48173 m

2016/32: 52990 m

2016/33: 58289 m

2016/34: 64117 m

2016/35: 70528 m

2016/36: 77580 m

2016/37: 85338 m

2016/38: 93871 m

2016/39: 103258 m

2016/40: 113583 m

2016/41: 124941 m

2016/42: 137435 m

2016/43: 151178 m

2016/44: 166295 m

2016/45: 182924 m

2016/46: 201216 m

2016/47: 221337 m

2016/48: 243470 m

2016/49: 267817 m

2016/50: 294598 m

2016/51: 324057 m

2016/52: 356462 m

2017/1: 392108 m

2017/2: 431318 m

2017/3: 474449 m

2017/4: 521893 m

2017/5: 574082 m

2017/6: 631490 m

2017/7: 694639 m

2017/8: 764102 m

2017/9: 840512 m

2017/10: 924563 m

2017/11: 1017019 m

2017/12: 1118720 m

2017/13: 1230592 m

2017/14: 1353651 m

2017/15: 1489016 m

2017/16: 1637917 m

2017/17: 1801708 m

2017/18: 1981878 m

2017/19: 2180065 m

2017/20: 2398071 m

2017/21: 2637878 m

2017/22: 2901665 m

2017/23: 3191831 m

2017/24: 3511014 m

2017/25: 3862115 m

2017/26: 4248326 m

2017/27: 4673158 m

2017/28: 5140473 m

2017/29: 5654520 m

2017/30: 6219972 m

2017/31: 6841969 m

2017/32: 7526165 m

2017/33: 8278781 m

2017/34: 9106659 m

2017/35: 10017324 m

2017/36: 11019056 m

2017/37: 12120961 m

2017/38: 13333057 m

2017/39: 14666362 m

2017/40: 16132998 m

2017/41: 17746297 m

2017/42: 19520926 m

2017/43: 21473018 m

2017/44: 23620319 m

2017/45: 25982350 m

2017/46: 28580585 m

2017/47: 31438643 m

2017/48: 34582507 m

2017/49: 38040757 m

2017/50: 41844832 m

2017/51: 46029315 m

2017/52: 50632246 m

2018/1: 55695470 m

2018/2: 61265017 m

2018/3: 67391518 m

2018/4: 74130669 m

2018/5: 81543735 m

2018/6: 89698108 m

2018/7: 98667918 m

2018/8: 108534709 m

2018/9: 119388179 m

2018/10: 131326996 m

2018/11: 144459695 m

2018/12: 158905664 m

2018/13: 174796230 m

2018/14: 192275853 m

2018/15: 211503438 m

2018/16: 232653781 m

2018/17: 255919159 m

2018/18: 281511074 m

2018/19: 309662181 m

2018/20: 340628399 m

2018/21: 374691238 m

2018/22: 412160361 m

2018/23: 453376397 m

2018/24: 498714036 m

2018/25: 548585439 m

2018/26: 603443982 m

2018/27: 663788380 m

2018/28: 730167218 m

2018/29: 803183939 m

2018/30: 883502332 m

2018/31: 971852565 m

2018/32: 1069037821 m

2018/33: 1175941603 m

2018/34: 1293535763 m

2018/35: 1422889339 m

2018/36: 1565178272 m

2018/37: 1721696099 m

2018/38: 1893865708 m

2018/39: 2083252278 m

2018/40: 2291577505 m

2018/41: 2520735255 m

2018/42: 2772808780 m

2018/43: 3050089658 m

2018/44: 3355098623 m

2018/45: 3690608485 m

2018/46: 4059669333 m

2018/47: 4465636266 m

2018/48: 4912199892 m

2018/49: 5403419881 m

2018/50: 5943761869 m

2018/51: 6538138055 m

2018/52: 7191951860 m

2019/1: 7911147046 m

2019/2: 8702261750 m

2019/3: 9572487925 m

2019/4: 10529736717 m

2019/5: 11582710388 m

2019/6: 12740981426 m

2019/7: 14015079568 m

2019/8: 15416587524 m

2019/9: 16958246276 m

2019/10: 18654070903 m

2019/11: 20519477993 m

2019/12: 22571425792 m

2019/13: 24828568371 m

2019/14: 27311425208 m

2019/15: 30042567728 m

2019/16: 33046824500 m

2019/17: 36351506950 m

2019/18: 39986657645 m

2019/19: 43985323409 m

2019/20: 48383855749 m

2019/21: 53222241323 m

2019/22: 58544465455 m

2019/23: 64398912000 m

2019/24: 70838803200 m

2019/25: 77922683520 m

2019/26: 85714951872 m

2019/27: 94286447059 m

2019/28: 103715091764 m

2019/29: 114086600940 m

2019/27: 228173201880 m

2019/26: 456346403760 m

2019/25: 912692807520 m

2019/24: 1825385615040 m

2019/22: 3650771230080 m

2019/21: 7301542460160 m

2019/19: 14603084920320 m

2019/18: 29206169840640 m

2019/16: 58412339681280 m

2019/15: 116824679362560 m

2019/13: 233649358725120 m

2019/11: 467298717450240 m

2019/9: 934597434900480 m

2019/7: 1869194869800960 m

2019/4: 3738389739601920 m

2019/2: 7476779479203840 m

2019/1: 14953558958407680 m

2018/50: 29907117916815360 m

2018/48: 59814235833630720 m

2018/45: 119628471667261440 m

2018/42: 239256943334522880 m

2018/39: 478513886669045760 m

2018/35: 957027773338091520 m

2018/32: 1914055546676183040 m

2018/28: 3828111093352366080 m

2018/25: 7656222186704732160 m

2018/21: 15312444373409464320 m

2018/16: 30624888746818928640 m

2018/12: 61249777493637857280 m

2018/8: 122499554987275714560 m

2018/3: 244999109974551429120 m

2017/51: 489998219949102858240 m

2017/45: 979996439898205716480 m

2017/40: 1959992879796411432960 m

2017/34: 3919985759592822865920 m

2017/28: 7839971519185645731840 m

2017/21: 15679943038371291463680 m

2017/15: 31359886076742582927360 m

2017/8: 62719772153485165854720 m

2017/1: 125439544306970331709440 m

2016/45: 250879088613940663418880 m

2016/37: 501758177227881326837760 m

2016/28: 1003516354455762653675520 m

2016/19: 2007032708911525307351040 m

2016/10: 4014065417823050614702080 m

2016/1: 8028130835646101229404160 m

2015/42: 16056261671292202458808320 m

2015/31: 32112523342584404917616640 m

2015/20: 64225046685168809835233280 m

2015/7: 128450093370337619670466560 m

2014/48: 256900186740675239340933120 m

2014/34: 513800373481350478681866240 m

2014/20: 1027600746962700957363732480 m

2014/5: 2055201493925401914727464960 m

2013/43: 4110402987850803829454929920 m

2013/27: 8220805975701607658909859840 m

2013/10: 16441611951403215317819719680 m

2012/45: 32883223902806430635639439360 m

2012/26: 65766447805612861271278878720 m

2012/6: 131532895611225722542557757440 m

2011/38: 263065791222451445085115514880 m

2011/16: 526131582444902890170231029760 m

2010/46: 1052263164889805780340462059520 m

2010/22: 2104526329779611560680924119040 m

2009/50: 4209052659559223121361848238080 m

2009/24: 8418105319118446242723696476160 m

2008/49: 16836210638236892485447392952320 m

2008/19: 33672421276473784970894785904640 m

2007/42: 67344842552947569941789571809280 m

2007/9: 134689685105895139883579143618560 m

2006/29: 269379370211790279767158287237120 m

2005/46: 538758740423580559534316574474240 m

2005/9: 1077517480847161119068633148948480 m

2004/23: 2155034961694322238137266297896960 m

2003/34: 4310069923388644476274532595793920 m

2002/44: 8620139846777288952549065191587840 m

2001/52: 17240279693554577905098130383175680 m

2001/4: 34480559387109155810196260766351360 m

2000/7: 68961118774218311620392521532702720 m

1999/8: 137922237548436623240785043065405440 m

1998/5: 275844475096873246481570086130810880 m

1997/1: 551688950193746492963140172261621760 m

1995/46: 1103377900387492985926280344523243520 m

1994/35: 2206755800774985971852560689046487040 m

1993/21: 4413511601549971943705121378092974080 m

1992/3: 8827023203099943887410242756185948160 m

1990/35: 17654046406199887774820485512371896320 m

1989/11: 35308092812399775549640971024743792640 m

1987/35: 70616185624799551099281942049487585280 m

1986/3: 141232371249599102198563884098975170560 m

1984/19: 282464742499198204397127768197950341120 m

1982/31: 564929484998396408794255536395900682240 m

1980/37: 1129858969996792817588511072791801364480 m

1978/39: 2259717939993585635177022145583602728960 m

1976/36: 4519435879987171270354044291167205457920 m

1974/28: 9038871759974342540708088582334410915840 m

1972/13: 18077743519948685081416177164668821831680 m

1969/46: 36155487039897370162832354329337643663360 m

1967/19: 72310974079794740325664708658675287326720 m

1964/39: 144621948159589480651329417317350574653440 m

1961/51: 289243896319178961302658834634701149306880 m

1959/4: 578487792638357922605317669269402298613760 m

1956/1: 1156975585276715845210635338538804597227520 m

1952/44: 2313951170553431690421270677077609194455040 m

1949/25: 4627902341106863380842541354155218388910080 m

1945/50: 9255804682213726761685082708310436777820160 m

1942/13: 18511609364427453523370165416620873555640320 m

1938/19: 37023218728854907046740330833241747111280640 m

1934/15: 74046437457709814093480661666483494222561280 m

1930/1: 148092874915419628186961323332966988445122560 m

1925/26: 296185749830839256373922646665933976890245120 m

1920/41: 592371499661678512747845293331867953780490240 m

1915/43: 1184742999323357025495690586663735907560980480 m

1910/32: 2369485998646714050991381173327471815121960960 m

1905/7: 4738971997293428101982762346654943630243921920 m

1899/21: 9477943994586856203965524693309887260487843840 m

1893/20: 18955887989173712407931049386619774520975687680 m

1887/2: 37911775978347424815862098773239549041951375360 m

1880/21: 75823551956694849631724197546479098083902750720 m

1873/22: 151647103913389699263448395092958196167805501440 m

1866/5: 303294207826779398526896790185916392335611002880 m

1858/21: 606588415653558797053793580371832784671222005760 m

1850/17: 1213176831307117594107587160743665569342444011520 m

1841/44: 2426353662614235188215174321487331138684888023040 m

1832/49: 4852707325228470376430348642974662277369776046080 m

1823/31: 9705414650456940752860697285949324554739552092160 m

1813/40: 19410829300913881505721394571898649109479104184320 m

1803/24: 38821658601827763011442789143797298218958208368640 m

1792/33: 77643317203655526022885578287594596437916416737280 m

1781/13: 155286634407311052045771156575189192875832833474560 m

1769/17: 310573268814622104091542313150378385751665666949120 m

1756/42: 621146537629244208183084626300756771503331333898240 m

1743/33: 1242293075258488416366169252601513543006662667796480 m

1729/43: 2484586150516976832732338505203027086013325335592960 m

1715/16: 4969172301033953665464677010406054172026650671185920 m

1700/4: 9938344602067907330929354020812108344053301342371840 m

1684/4: 19876689204135814661858708041624216688106602684743680 m

1667/15: 39753378408271629323717416083248433376213205369487360 m

1649/34: 79506756816543258647434832166496866752426410738974720 m

1631/7: 159013513633086517294869664332993733504852821477949440 m

1611/37: 318027027266173034589739328665987467009705642955898880 m

1591/15: 636054054532346069179478657331974934019411285911797760 m

1569/45: 1272108109064692138358957314663949868038822571823595520 m

1547/18: 2544216218129384276717914629327899736077645143647191040 m

1523/38: 5088432436258768553435829258655799472155290287294382080 m

1498/48: 10176864872517537106871658517311598944310580574588764160 m

1472/45: 20353729745035074213743317034623197888621161149177528320 m

1445/26: 40707459490070148427486634069246395777242322298355056640 m

1416/41: 81414918980140296854973268138492791554484644596710113280 m

1386/32: 162829837960280593709946536276985583108969289193420226560 m

1354/50: 325659675920561187419893072553971166217938578386840453120 m

1321/37: 651319351841122374839786145107942332435877156773680906240 m

1286/41: 1302638703682244749679572290215884664871754313547361812480 m

1250/6: 2605277407364489499359144580431769329743508627094723624960 m

1211/33: 5210554814728978998718289160863538659487017254189447249920 m

1171/11: 10421109629457957997436578321727077318974034508378894499840 m

1128/41: 20842219258915915994873156643454154637948069016757788999680 m

1084/11: 41684438517831831989746313286908309275896138033515577999360 m

1037/22: 83368877035663663979492626573816618551792276067031155998720 m

988/16: 166737754071327327958985253147633237103584552134062311997440 m

936/38: 333475508142654655917970506295266474207169104268124623994880 m

882/29: 666951016285309311835941012590532948414338208536249247989760 m

825/36: 1333902032570618623671882025181065896828676417072498495979520 m

765/51: 2667804065141237247343764050362131793657352834144996991959040 m

703/14: 5335608130282474494687528100724263587314705668289993983918080 m

637/23: 10671216260564948989375056201448527174629411336579987967836160 m

568/16: 21342432521129897978750112402897054349258822673159975935672320 m

495/38: 42684865042259795957500224805794108698517645346319951871344640 m

419/27: 85369730084519591915000449611588217397035290692639903742689280 m

339/26: 170739460169039183830000899223176434794070581385279807485378560 m

255/25: 341478920338078367660001798446352869588141162770559614970757120 m

167/13: 682957840676156735320003596892705739176282325541119229941514240 m

74/32: 1365915681352313470640007193785411478352564651082238459883028480 m

23BC/18: 2731831362704626941280014387570822956705129302164476919766056960 m

125BC/11: 5463662725409253882560028775141645913410258604328953839532113920 m

233BC/51: 10927325450818507765120057550283291826820517208657907679064227840 m

345BC/20: 21854650901637015530240115100566583653641034417315815358128455680 m

463BC/8: 43709301803274031060480230201133167307282068834631630716256911360 m

587BC/1: 87418603606548062120960460402266334614564137669263261432513822720 m

718BC/35: 174837207213096124241920920804532669229128275338526522865027645440 m

855BC/42: 349674414426192248483841841609065338458256550677053045730055290880 m

998BC/4: 699348828852384496967683683218130676916513101354106091460110581760 m

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11497859BC/7: 523314922717803183094412600136285427127686231284034222139170118393867248837728068855073396494142210150401823599493120 m

12072853BC/11: 1046629845435606366188825200272570854255372462568068444278340236787734497675456137710146792988284420300803647198986240 m

12676597BC/30: 2093259690871212732377650400545141708510744925136136888556680473575468995350912275420293585976568840601607294397972480 m

13310528BC/39: 4186519381742425464755300801090283417021489850272273777113360947150937990701824550840587171953137681203214588795944960 m

13976155BC/20: 8373038763484850929510601602180566834042979700544547554226721894301875981403649101681174343906275362406429177591889920 m

14675064BC/34: 16746077526969701859021203204361133668085959401089095108453443788603751962807298203362348687812550724812858355183779840 m

15408918BC/26: 33492155053939403718042406408722267336171918802178190216906887577207503925614596406724697375625101449625716710367559680 m

16179465BC/32: 66984310107878807436084812817444534672343837604356380433813775154415007851229192813449394751250202899251433420735119360 m

16988539BC/21: 133968620215757614872169625634889069344687675208712760867627550308830015702458385626898789502500405798502866841470238720 m

17838067BC/25: 267937240431515229744339251269778138689375350417425521735255100617660031404916771253797579005000811597005733682940477440 m

18730071BC/7: 535874480863030459488678502539556277378750700834851043470510201235320062809833542507595158010001623194011467365880954880 m

19666676BC/32: 1071748961726060918977357005079112554757501401669702086941020402470640125619667085015190316020003246388022934731761909760 m

20650111BC/44: 2143497923452121837954714010158225109515002803339404173882040804941280251239334170030380632040006492776045869463523819520 m

21682717BC/17: 4286995846904243675909428020316450219030005606678808347764081609882560502478668340060761264080012985552091738927047639040 m

22766954BC/26: 8573991693808487351818856040632900438060011213357616695528163219765121004957336680121522528160025971104183477854095278080 m

23905403BC/44: 17147983387616974703637712081265800876120022426715233391056326439530242009914673360243045056320051942208366955708190556160 m

25100774BC/38: 34295966775233949407275424162531601752240044853430466782112652879060484019829346720486090112640103884416733911416381112320 m

26355913BC/3: 68591933550467898814550848325063203504480089706860933564225305758120968039658693440972180225280207768833467822832762224640 m

27673810BC/22: 137183867100935797629101696650126407008960179413721867128450611516241936079317386881944360450560415537666935645665524449280 m

29057602BC/49: 274367734201871595258203393300252814017920358827443734256901223032483872158634773763888720901120831075333871291331048898560 m

30510583BC/47: 548735468403743190516406786600505628035840717654887468513802446064967744317269547527777441802241662150667742582662097797120 m

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The big danger is this: Especially when you're just starting to run seriously, your aerobic engine can easily outgrow your underdeveloped chassis. That’s when the most injuries happen. You’re feeling fit and push it, and then some soft tissue gives out.

So, take it somewhat slowly. Daniels' suggestion has never let me down:

1) Hold a given mileage for three weeks, or more if you need it, before you bump it up

2) When you do add mileage, increase your weekly total by no more than 1 mile for every day that you’re training, e.g. by 5 miles per week if you run five days a week. Spread out the increase how you want.

So, if you’ve been running 20 miles per week for a while and feel comfortable with it, increase it to 25 per week for three weeks (assuming you’re running five days per week). Then run 30/week for three weeks, then 35, etc.

Underpinning this strategy is the fact that your body will continue to reap benefits from a given stressor (an increase in mileage) for a few weeks. Get all the benefit you can out of that increase before you increase the stress on your body again. More to the point, there’s no reason to increase your mileage every week – you will continue to improve your fitness by running a given mileage for a few weeks. Meanwhile, it gives your body a chance to harden itself to the rigors of road running.

It can seem conservative at times. But you'll continue to get fit, and it's a safe option. In my case, my aerobic fitness improves rapidly, and I often want to add miles faster. But at your age (which is about my age), injuries can happen if you're not careful.

Even if the mileage increases seem slow, don’t get over-eager. The gains add up faster than you think. Plus it gives you a chance to adapt your lifestyle to running more miles. There are some adjustments you have to make when you’re running, say, 50 miles per week vs 20 miles per week.