The ONLY Mileage Building Guide You Need 

Quoted from a section off an Articel from Tom Davis about mileage progression: The 10-Percent Rule The 10-percent rule is simple (though the measurement is arbitrary-no study has showed that it is superior to an 8 percent or a 12 percent rule), and from the accumulated experience of runners and coaches, a fairly safe option for many athletes. The week-to-week progression is pretty easy, and it poses a linear ladder of training that you can climb. Starting from 30 miles a week, for example, you can progress to 33, 36, 40, 44, 48, and so on. The only problem with the 10-percent rule is that it ignores some of the basic theoretical principles of exercise physiology. **There’s little allowance for adaptation and supercompensation-if your body’s timeframe for adapting to a new level of training is longer than a week, you’ll start to slide backwards.** Additionally, there is scientific data derived from bone injury studies that the body typically does not adapt on a structural level as quickly at a high training volume. On the flip side, there’s also evidence that mileage increases of up to 20 percent per week are safe when running at low volumes, 10 - 20 miles per week.

gr8 video.....i have just started running and i hope i reach my 5k milestone.

Well spoken young man, keep it going Bao! Thanks for the tips!

"reaching heartrate of 199. thats the workouts you need to do to get fit". broh, thats borderline insane and just dead wrong. statements like that are also a good way to scare off anyone that even consider getting into running before they have even started. so anyone new to running should stay purely in zone 2 for the first 3-6 months minimum to build the base fitness, and after that, you can start to build in some speedwork at 10% of your overall training time. even the best runners in the world do over 80% of their running in zone 2, meaning low intensity. and most of the rest of the time in zone 4. going all out zone 5 is a good way to get yourself injured

Bao , you sound like a professional trainer . Nice work.

I don’t think you can call that 5 by mile a threshold workout, there’s no shot you weren’t drowning in lactic after reaching 199 hr 😭

Good job Bao, proud of you !

I recommend triumph 21, they aren’t mushy max cushion shoes. But have a denser more bouncy foam, and much more stack than your used to. When I made the switch from trainers like you have to these changed everything. You can cop them for a decent sale in the 20 gen would love to see what you think about them.

Great video! Keep it up!

Loved the video! Could you do a video for beginner runners? Like I'm trying to get fit and can't even run a mile and probably max 3 miles a week. How do I get used to it?

Really not a friend if the the 10% rule. How even made tjid up. If you would start from a low mileage or less kilometers below 15 miles or 20 km a week the increase would be very slow. While at 'higher' milage like 50km or 30 miles you would that 10% increase by more then 5km or 3 miles a week. I would increase it not more then 5% every week and take a down week with reduced mileage every 4 weeks. Do not increase more then 10% per month.

Just wondering what should tapering look like towards the end of the summer so that I’m fresh for September races

great editor

What do you think I should do because I only took a 3 day break after outdoor and now am crashing out 😢?

new viewer here love your videos

Real spill

goat

new subs here

Are you using a camera or iPhone?

cooool