whether you're new to running,but you'd like to sign up for a marathon one day, you'll need to start increasing your mileage. But whether you go straight from running 10 miles to 20, or you'll not only be tired and sore,but you risk injuring yourself, which prevents you from running altogether. This is where the 10 percent rule comes into play. The 10 percent rule states: never increase your weekly mileage by more than 10 percent of the previous week. To figure out your current rate of increase, or execute a note of how many miles you currently run in a week,and add 10 percent to that number; the following week, finish the same. The chart below is geared toward a beginning runner who currently runs 10 miles a week but would like to eventually start a marathon-training device. Keep in intellect that the 10 percent rule isn't just for those wishing to race - it can benefit anyone looking to up their mileage!
Amount for 10% Increase
Total Weekly Mileage
Week One
Starting point
10 miles
Week Two
1 mile
11 miles
Week Three
1.1 miles
12.1 miles
Week Four
1.2 miles
13.3 miles
Week Five
1.3 miles
14.6 miles
Week Six
1.5 miles
16.1 miles
Week Seven
1.6 miles
17.7 miles
Week Eight
1.8 miles
19.5 miles
Source: popsugar.com