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Increasing mileage after injury

EthanHalesEthanHales
in General Training Discussions

I've been gradually increasing my running mileage after a foot injury last fall.  My question concerns the "10%" rule:

Do I want to calculate the 10% based on the weekly running and/or the "long" run? I'm trying three runs a week, totaling around 7 miles with a long of 3.5.  Can I do a few short runs and a longer long run or keep the runs consistent in time/distance, gradually bumping up all the runs by 10%.

Thanks for any feedback.  If too random, please advise!

Comments

  • Robert SaboRobert Sabo
    First the 10% rule is not based on any scientific data. Recent studies showed no difference in injury rates using the 10% rule or not. But if you need guidelines the usual is 2 miles a week increase if your anywhere less then 20 miles a week and 10% above 20 miles. The long run should be less then or equal to 25%-33% on the conservative side. When we are healthy during IM training this numbers are not relevant. Again these recommendations are made by pure running coaches for runners/ joggers and made not be relevant to you or your situation.
  • Gordon CherwoniakGordon Cherwoniak

    Are you currently in the OS or which plan?

    If it were me I'd work up to 4-5 shorter runs/week. Right now I'd add in a 20 minutue 4th run.  I'll even do a warm up and cool down walk as part of the time just to get an extra mile running.  Durabilty and consistency. 

    The only reason you need to get a longer run is if you have something on the schedule.  At some point you will want to test a back to back day keep and keep the second day fairly short.  If you are feeling any ill effects take the day off. 

  • Juan VergaraJuan Vergara
    Ethan,
    I recently asked a similar question and got good input .... hear is the thread
    http://members.endurancenation.us/Forums/tabid/57/aft/14101/Default.aspx
  • EthanHalesEthanHales

    @ gordon - Im in the HIM plan week 13.  I'm trying to get up to the distance for IM New Orleans, but if not, I'd have to do a relay and run my own brick after.

    @Juan and Robert - Thanks for the info, less discouraged and ready to bump up a bit!!

     

    Thanks y'all!

  • Gordon CherwoniakGordon Cherwoniak

    Okay 70.3 in 7 weeks that changes a few things.  There is good advice in the other thread but you do need to start bumping up the run.  For me I'd still focus on the number of runs and getting the overall mileage up some.  I'd really like to get to a minimum of 10 miles before but I've done an IM marathon, walking a lot of it on only 6-7 mile runs. 

    If you don't get the long run stretched out 70.3the run is going to hurt after 8-10 miles for sure.  Just know that you might be walking or pulling the pin.  If doing a relay is an option that is good also.  As I see it no need to blow up the whole season just to get in 1 race in.  I

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