15. Take Your Time
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June 21, 2024
United States
7
Description
You might be eager to nail your first long run, but you’ll likely end up increasing your injury risk if you overdo it. Help prevent injuries and burnout using the 10 percent rule–don’t up your weekly mileage by more than about 10 percent each week.
Let’s say you’re running 30 miles per week and you want to get to 45 miles per week before your upcoming 10k race. It doesn’t seem like a lot, but just adding three to four miles per week makes a big difference. Here’s what your training plan might look like:
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