We've all heard of the "increase your mpw by only 10% each week"....do most of you guys follow this doctrine? or do you find that the increase is too slow?
We've all heard of the "increase your mpw by only 10% each week"....do most of you guys follow this doctrine? or do you find that the increase is too slow?
No, I doubt anyone here follows the 10% rule.
No, its a fictitious rule with no basis in fact, no research to back it up and it is dumb.
Better to listen to yourself and have cutback weeks.
The 10% rule is a made up rule, similar to the "rule" that long runs should only be of a certain percentage of your weekly mileage.You should learn to listen to your body and ignore what others say you should be doing.
Kratos448 wrote:
We've all heard of the "increase your mpw by only 10% each week"....do most of you guys follow this doctrine? or do you find that the increase is too slow?
nah I just build up as my body allows, then I do 3 weeks on 1 down (cut back week) repeatedly during base.
Exactly. Key is the rest week to allow bones to recover and prevent stress fractures.
Just have to be smart about you mileage. Just run by feel baby.
Kratos448 wrote:
We've all heard of the "increase your mpw by only 10% each week"....do most of you guys follow this doctrine? or do you find that the increase is too slow?
No, I would run as much as I feel good, not setting limit. Aim for higher mpw.
It's too fast in some cases and too slow in others.
Ie...coming back from injury, and I only did 10 last week...guess an 11 mile week is perfect, right?
Ie...just did a 150 mile week, highest ever...guess 165 is perfect, right.
I'd say it only applies to highest mileages EVER, and even then only at 50mpw+...so if your highest week EVER is a 60 mile week, 66 is as high as you would take it.
Even then it's a stupid rule. Leave it to runners world to come up with something so dumb...
I'll be the contrarian. I use mileage charts that build by ~10% a week when I'm increasing mileage. I've that what tends to get me injured is increasing mileage too quickly, and it's not something I can "listen to my body" about, since I'm usually fit enough to handle higher volumes—but my legs aren't ready for it yet. If you feel like 10% per week is too slow for your liking, you can increase by 5 miles per week until you get to about 50 miles.
It might be a completely arbitrary rule, but it works pretty well for me. Other runners can blast right through the 40-60-80 mile per week range, but succumb to volume. To me, it's just the rate of increase.
the rule i use is that you can increase your mileage by the number of days per week that you run. so that's a max of 7 unless you double. i count doubles, so if you double 3x per week you can add 10 miles safely.
i would never increase by this amount several weeks in a row