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I currently run around 30 miles per week, what would be the best way for me to increase the miles each week?
The magic number is 10% but as to where you add it really depends on what you are trying to acheive. Do you have a set distance in mind? Or a certain event?
I have just changed my schedule for the Dorset CTS. Was running 30-40 miles a week over five days. But during the week I was doing 3 lots of 5 miles because of time. However i've scratched that because 5 miles doesn't really get me warmed up now. So I am doing more mileage over 3 days instead. Big run Thursday night anything from 4-5 hours. Or up to 26-27 miles. Then the next day doing a 10 miler then Sunday doing another 15 miles. So it really depends what you are training for and what time you have to spend on running. You could notch a miles onto each of your runs if you run say 3 times a week at 10 miles?
You either increase the number of sessions or increase the miles per run. As TheVicar says, what suits will depend on your schedule. So you could add an extra 3-mile run, or add a total of three miles to your other runs - e.g. 1 mile to each of three runs. Then build up from there. 10% rule helps prevent injury from overdoing it, as does having a drop-down week every few weeks (build mileage over say 3 weeks then back off a bit the fourth week, then build again).
Thanks for the responses. Im currently training for race distances from 10k up to half marathon. I currently do a few runs a week, one long run of around 10 miles and then 3-4 other runs that are around 4-7 miles each. Ive got a bit of time on my hands at the moment as im a student and work part time also so ive got 1-2 hours per day I could go running.