RunningAHEAD - Topic: Adding Distance

jEfFgObLuE view log Frustrating Project	posted: 9/28/2007 at 7:08 PM modified: 9/28/2007 at 7:13 PM
	There's the old 10% rule (only increase your weekly mileage by a max of 10% per week), which is pretty conservative unless you're running high mileage. But I prefer the recommendations by Jack Daniels, PhD (not to be confused with Jack Daniel's 80 Proof) found on Pfitzinger's website: •Increase your mileage by no more than one mile for each training session you run per week. For example, if you run 6 times per week, you would increase your mileage by up to 6 miles per week. •Don't increase your mileage week after week. That approach is very likely to lead to injury. Instead, increase your mileage one week, then stay at that level for 2 to 3 weeks before increasing again.
	20th Century: 800m: 2:04 \|1600m: 4:37 \|3200m: 10:06 \|5k: 16:23 \|10k: 35:38 \|15k: 54:20 25k: 1:35:59 21st Century: 5k: 19:42 \|10k: 43:00 "Do not allow children to mix drinks. It is unseemly, and they use too much vermouth." Steve Allen Oswald acted alone.

Missa view log The Meek One	posted: 9/29/2007 at 6:07 PM
	Thanks again. I have increased my runs without killing myself and every run feels great.