Increasing mileage

Increase your weekly volume gradually: the usual rule of thumb is no more than about 10 % a week.

• It is a guide, not a law: at low volumes (under 20 km a week), adding 2 to 3 km is fine, even above 10 %.
• Build for 2 or 3 weeks, then hold or ease off for a week before going up again.
• Raise volume or intensity, not both in the same week.
• Lengthen the long run by 1 to 2 km at a time, and keep it under a third of your week.
• Sudden jumps, such as doubling your volume, are a classic cause of overuse injuries.

If a pain lasts more than a few days, hold your volume or cut it back.