Adding Distance to my Runs - From 5k to 10k

How do I start, or what is the proper way to increase distance in my running program?

My current running program consists of running 5k, two days a week. This is my 4th week I am doing this. How do increase the distance?




Answer by Dominique:


Hi there,

Thanks for your question about increasing mileage.

First of all, running two days a week is really at the minimal end when you want to increase mileage. The issue is that you want your leg muscles, joints and ligaments to get ready for the extra stress you want to put them under. The more you run, the easier it is to increase mileage as your legs get stronger over time.

Running two days a week is at the low end, so you will have to be careful when increasing your mileage.

When increasing the distance you run, there is a lot of talk about the 10% rule. Wherever you look, there is advice to not increase mileage by more than 10% per week. This rule does have some merits, but the more important rule is to listen to your body.

Start off by increasing the length of one of your runs to 5.5k or 6k. Then the next week add some more to one of the runs. Just add 0.5k-1k per week and listen to your body. If you are experiencing unusual fatigue, pains that did not used to be there etc. then be careful. Stay at the new level for a week or two, then add some more again.

Lastly, when increasing mileage, do not increase intensity as well. Do not try to go faster and further at the same time.

The faster you go, the more chance you injure yourself. The further you go, the more chance you injure yourself. Do both at the same time and you exponentially increase your chances of injury.

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Also see my increasing mileage safely page.

Hope this helps.
Kind regards,
Dominique