General Discussion Triathlon Talk » 10% rule Rss Feed  
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2014-12-17 4:56 PM

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Subject: 10% rule
I upped my milage this summer a lot and as a result hurt my self. So ive taken month or off from running. Now I am going to ease back into it and want to do it the right way.
Can the 10% rule be applied to running times as opposed to distance? Say instead of running 1.5miles as the work out I say im going to run 20min. All the work outs would be time based.

The other question is you add 10% per week. Do you evenly distrute that over all runs or add it all to one run. Say going from 60min/week (3x20) to 66min/week (3x22 or 2x20 & 1x26). If you recommend milage based same question add to one run or spread over all runs.


2014-12-17 5:26 PM
in reply to: Nick B

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Subject: RE: 10% rule
The 'rule' has a lot of slop built into it. Some people can only safely add 5%, some 20%. 10% is just a nice middle point, good enough for most people.
With that in mind, Yes! You certainly can directly substitute out distance in favor for time. As long as you keep a normal mix of fast and slow running speeds, it really is no different.
2014-12-17 5:31 PM
in reply to: 0

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Subject: RE: 10% rule
Also, the "10% rule" is meant to be an upper limit, not a goal. If you increase by 10% every week you'll find you're increasing too quickly again-- average increase will likely be more like 5%. (Although it's ok to sometimes increase more than 10% and then back off or hold it at that level for a few weeks).

How much are you running now, and are you completely injury-free?

Edited by jennifer_runs 2014-12-17 5:32 PM
2014-12-17 5:36 PM
in reply to: Nick B

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Subject: RE: 10% rule

Basically increasing either the time or distance results in the same overall amount.  It doesn't matter which.

To your other question... I think it depends on the amount of time or volume you're running.  For someone running 50 miles per week, that 10% increase of 5 miles would be a lot if added to one run and would probably be better if spread out or if another run was added.  In your example 4 minutes wouldn't mean much.

I also think the 10% rule is a decent guideline for newbie runners but kind of unnecessary for more experienced runners who have a ton of base built.  I think more experienced runners can get away with increasing the mileage more rapidly.

Adding another run also really helps by building volume through frequency.  I became a much better runner when I went to running four or five times per week as opposed to three. 

2014-12-17 6:28 PM
in reply to: #5075429

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Subject: RE: 10% rule
Ive only got two runs in so far. Both about 1.5 miles. So far pain free. Also going to do more stretching and foam roller this time around.
2014-12-17 7:19 PM
in reply to: Nick B

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Subject: RE: 10% rule
Originally posted by Nick B

Ive only got two runs in so far. Both about 1.5 miles. So far pain free. Also going to do more stretching and foam roller this time around.


Build very gradually-- I would also suggest using run/walk intervals as you increase the lengths of your runs. So if you are doing 20 minutes straight, break it up into 5 x 4 min run, 1 min walk and then you can add a bit from there. Stretching it out with walk breaks allows you to build volume more safely. But I would also suggest going to three, maybe four times/week before adding more distance to the two days.

I have come back from a few bad injuries with very gradual run/walk regimens with success. (I used a modified version of the run/walk progression of a popular Canadian learn-to-run program). I eventually got back up to marathon mileage but it wasn't a quick build. Be patient or you may suffer overuse again. Good luck.


2014-12-17 9:33 PM
in reply to: GMAN 19030

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Subject: RE: 10% rule
Originally posted by GMAN 19030

Adding another run also really helps by building volume through frequency.  I became a much better runner when I went to running four or five times per week as opposed to three. 

I think this last part is good advice. I've hurt myself the last two years over doing it and was only running 3 sometimes 4 per week. Last 6 months I've been running 5-6 times a week and have seen decent results. The other thing for me is paying attention to intensity. It took me a few years, a few injuries to realize every run doesn't have to be a suffer fest. Then again I may just be getting older. Good luck with the recovery
2014-12-18 12:13 AM
in reply to: Nick B

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Subject: RE: 10% rule
Originally posted by Nick B

Ive only got two runs in so far. Both about 1.5 miles. So far pain free. Also going to do more stretching and foam roller this time around.


Don't forget strength training for key areas as well as rolling out your arches to minimize PF flare ups.
2014-12-18 12:27 AM
in reply to: kloofyroland

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Subject: RE: 10% rule
I think you should figure out why you hurt yourself. How's your running form? Are you able to get about 180 cadence when you run? 180+ is a nice goal to have as it keeps your from over extending when you land. When I first started running I was nothing but a train wreck and always hurt. Knee issues were a non-stop thing for me but spend 3 months last year on the dreadmill doing nothing but focusing on easy Z2 work and getting my cadence up. Was weird since it felt like I was stumbling on myself but I slowly upped it from 160 to 180 and my joints are way less sore after runs now.

As for the 10%... I think other people answered it fine. I went from 20 mpw to 30+ within 1 week this month but I have a ton of base miles in me. I'm reading a book (can't remember title now, sorry...) and he recommends the 10% thing too but he sometimes he talks about upping a lot of easy/slow mileage quickly and then applying the 10% rule more to how difficult the week is with intervals. Again, all depends on how much running to do and how much of a base you have.
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