How to use the 10% rule

Forums

Forum guidelines BT super discount

Updated posts

My threads
No new posts

My favorite threads

General Discussion

Triathlon Talk » How to use the 10% rule

Rss Feed

Moderators: k9car363, alicefoeller

mkarr0110

2009-09-19 10:25 PM

Expert

1690

Subject: How to use the 10% rule

So I figure I've gained a good base and am ready to start building my running miles. When laying out a plan I was having a hard time deciding if I should apply the 10% rule to time or distance. At first I thought distance but realized that at lower millage i would exceed adding 10% time cause im slow. when I went by time, based on how much I've sped up alrdy, I would exceed adding 10% by distance some times. Soo is it better to start out applying to one end or consider both when building a plan or switch after a certain pace marker. I looked at the bt couch plans and noticed most were by time as are alot of plans I've looked at, but I've also seen many where its a milage build especially when talking about running. I just looked at the IM training forum and saw a poll about long run, many go by miles vs time although the workout in the plan called for a certain length of time. Which do you guys find to be the least injury prone while still yielding good results?

ETA I just noticed my other topic is still on the front page, I definately ask alot of question. I cant help it, you guys are just such a huge wealth of info and I really appreciate the responses.

Edited by mkarr0110 2009-09-19 10:28 PM

My Race Log

newbz

2009-09-19 10:46 PM

in reply to: #2415773

Champion

7233

Subject: RE: How to use the 10% rule

i tend to go by time more than distance simply because it is a bit more set based on how i feel. a 5 mile run one day might takes minutes longer than one another day, on another route, etc.

i would just pick one and stick with it though, whichever you prefer.

My Race Log

Mainer22

2009-09-20 2:59 PM

in reply to: #2415773

Extreme Veteran

369

Maine

Subject: RE: How to use the 10% rule

I just started running in April and tried to stay within the 10% for DISTANCE. The one time I was feeling fantastic and went (alot) higher, I ended up getting slight shin splints and strained my calf a bit which stopped my running program for a few weeks....Since then, I've been loyal to the rule and have been OK. I also tried to keep most of my paces in the E range, sometimes a tad quicker.

My Race Log

famelec

2009-09-20 3:05 PM

in reply to: #2415773

Master

1790

Tyler, TX

Subject: RE: How to use the 10% rule

I go by distance since it is more simple for me. I have some set 1 mile, 2 mile, 3.3 mile and 4.9 miles routes in my neighborhood which I can combine in any combination. My increases are seldom exactly 10%, but close enough. I could go by time but that would normally imply some walking to get home.

Time is probably better than distance, but in the end they're pretty much he same and probably doesn't matter much which you choose.

Brian

My Race Log

Broompatrol

2009-09-20 3:42 PM

in reply to: #2415773

Extreme Veteran

644

Anaheim

Subject: RE: How to use the 10% rule

10% is distance. If try to use the "10%" for time you may start getting inconsistencies in your mileage. Rememeber to work in rest weeks to allow for adequate recovery. Keep in mind the distance doesn't build up into perpetuity. There should be a peak distance you are looking for relative to the distance you wish to compete at.

Edited by Broompatrol 2009-09-20 3:48 PM

My Race Log

mrcurtain

2009-09-20 4:50 PM

in reply to: #2415773

Veteran

812

Subject: RE: How to use the 10% rule

I think that the 10% rule really applies to "effort". You shouldn't increase the amount of effort you're putting into running by more than 10%/week.

Compare these two runs:

5mi at 12min/min => 60 minutes

5mi at 8min/mi => 40 minutes

The 2nd run is much more effort, but much less time.

So use distance. It isn't perfect, but it gives you a far better approximation of your level of effort.

stevestenzel

2009-09-20 5:38 PM

in reply to: #2415773