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 fourth week I am doing this. How do increase the distance?

Answer by Dominique:

Hi there,

Thanks for your question about increasing mileage.

Let's cover the following:

1. How many times per week do you run?
2. The 10% rule of increasing mileage
3. How to get from 5k to 10k runs
4. One of my most visited pages with all the answers

How Many Times per Week Do You Run?

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.

My general guideline to improve your running is to run at least three times per week. That may not be possible for you. That's ok.

Just be aware that running two days a week is at the low end, so you will just have to be a little bit more careful when increasing your mileage.

The 10% Rule of Increasing Mileage

When increasing the distance you run, there is a lot of talk about the 10% rule. Wherever you look, there is advice to increase mileage by 10% per week.

You are currently at 10 km per week. So, the 10% rule indicates that you can increase that to 11 km next week. Then 12.1 km the week after. And so on.

This rule does have some merits, but the more important rule is to listen to your body.

How to Get From 5k to 10k Runs

What you want to do is to carefully increase the length of one of your runs to 5.5k or 6k. Then the next week add the same to the other run so they are even again.

Then continue from there. Slowly add 0.5k to 1k per week to one of your runs.

But.... 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.

One of My Most Visited Pages with All the Answers

I'll leave you with a recommendation to check out one of my more popular pages for more information:

Guide to Increasing Mileage Safely - The No Nonsense Approach

In conclusion, the key is consistency and a slow build-up whilst keeping tuned into any signals your body is giving you that you are doing too much. Over time, there is no doubt you will get there.

All the best.
Hope this helps.
Kind regards,
Dominique