SESK: Stuff Everyone Should Know · sesk.info/run-ten-percent-rule
You run 3 miles a week. Under the 10 percent rule, how much could you add next week?
0.3 miles, for a new total of 3.3 miles.
- 1 mile
- 3 miles
- 0.3 miles ✔
Why: The 10 percent rule says to grow your weekly mileage by no more than 10 percent. Ten percent of 3 miles is 0.3 miles, so next week tops out at 3.3 miles.
Huh, didn't know that: Mayo Clinic Health System suggests new runners lace up three to four times a week.
I told my coach I'd add 10 percent more running. He didn't mean 10 percent more excuses.
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References
Answer: 0.3 miles. The 10 percent rule says to grow your weekly mileage by no more than 10 percent. Ten percent of 3 miles is 0.3 miles, so next week tops out at 3.3 miles.
- Mayo Clinic Health System: How can I become a better runner and avoid injury? www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-can-i-become-a-better-runner-and-avoid-injury
If you typically run three miles per week and want to increase your distance, add no more than 0.3 miles.
Checked 2026-10-12.
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