10-percent rule ?

duckfloats

I'm a recent c25k graduate and want to move towards 10k. I am also able to easily run the distance without stopping to walk.

At the advice of some longtime regular runner friends, I want to follow the runner's 10% rule. [1] They say you should not increase distance more than 10% each week. So I devised an 9-week program which adds 10% to my distance each week, yet maintains a lower distance as a 'base' distance. I do my base distance twice each week, then a longer distance on weekends.

What do you think?

Here's my plan in table form.

Week Miles
Wk 1 Day 1 3.0
Wk 1 Day 2 3.0
Wk 1 Day 3 3.0
Wk 2 Day 1 3.0
Wk 2 Day 2 3.0
Wk 2 Day 3 3.3
Wk 3 Day 1 3.0
Wk 3 Day 2 3.0
Wk 3 Day 3 3.6
Wk 4 Day 1 3.3
Wk 4 Day 2 3.3
Wk 4 Day 3 4.0
Wk 5 Day 1 3.6
Wk 5 Day 2 3.6
Wk 5 Day 3 4.4
Wk 6 Day 1 4.0
Wk 6 Day 2 4.0
Wk 6 Day 3 4.8
Wk 7 Day 1 4.4
Wk 7 Day 2 4.4
Wk 7 Day 3 5.3
Wk 8 Day 1 4.8
Wk 8 Day 2 4.8
Wk 8 Day 3 5.9
Wk 9 Day 1 5.3
Wk 9 Day 2 5.3
Wk 9 Day 3 6.4

Here's an image... hopefully




[1] http://www.runnersworld.com/article/0,7120,s6-238-267--1051-0,00.html

likitisplit

This looks like a great schedule. I'd love to know how it worked out.