Is it smart to jump from 8 miles weekly to 13 miles weekly?

It’s stupid to start that low, you should probably start running the same mileage or slightly less than when u stopped running.

stressfracturedgirl202 wrote:

I know about the whole 10% thing

Forget everything you "know" about the "10% thing"

stressfracturedgirl202 wrote:

so I was wondering if 8 miles to 13 miles from one week to the next is too much of a jump.

No.

Fhig wrote:

It’s stupid to start that low, you should probably start running the same mileage or slightly less than when u stopped running.

F!ck what this guy says, it's pure stupidity. If anything, you should start with MORE miles to make up for what you missed when you were injured.

8 miles is a little bit over a mile a day. 13 is about two miles a day. Old Asian ladies at the local trail do more volume than this, albeit they are speed walking.

Oh, I've been running every other day to ease into it.

At such low mileage, you can probably add more than 10% safely. I started at 12 miles per week, went up to 15, then 18 and didn’t really worry about the 10% rule until I got into the mid 20s or so. Mainly because I was tired, but also because it felt smart for me to increase slowly. I hadn’t run in over two years. I’m at 38mpw now and am going to stop climbing when I get to 50ish.

I also take a down week every 3rd week where I run 35% less mileage than the last week I ran. Then I go back to adding 10% to whatever I ran before the down week.

So far, so good.

If you were running 50mpw, you can start every other day 3 miles and then every other day 4 miles in week 2. Then 2 weeks at 5 miles 4 times per week. Keep increasing to get to 35 mpw at about week 9. Maybe stay there if you are prone to injuries.