10% rule.... (Read 684 times)

Looking at your log, I'd say that running 10 miles or so per week is certainly feasible. You'd probably be fine increasing that by 2 or 3 miles per week as well, is my guess. For myself, I will usually jump straight to 20 or 25 miles per week and think nothing of it, and jump my mileage 5-8 each week until I'm up around 50 miles per week (with cut back weeks every 3 or 4 weeks of course.) My history is probably a little different than yours, though. I used to average 85-100 miles per week and am less than a decade removed from that kind of mileage. I still get up into the 40-60 range for most of the year.

Looked at your notes and log... sounds like your PT's were giving you some good advice. I think it's not a good idea to try to make that January marathon you were looking at, but I'm sure you've figured that out by now. I don't have much to add other than you've done a 6 mile week... without pain, right? Maybe make "run without pain" your short-to-mid-term goal or slogan? I'd personally err on the side of caution in increases just because of not wanting the injury to come back. As you do each weekly increase, keep tabs on how that leg & knee are feeling. Adjust appropriately. Recovery's not always a linear thing... ...and we runners tend to want to do so much more than we're ready for...