5k Training: Week on week mileage

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How should I adjust my weekly running mileage when training to improve my 5k?

Let’s say you are starting out to improve your 5k from a good base and you know roughly what mileage you already achieve.

To avoid injuries obey the 10% rule. That is only increase your mileage by 10% each week.

Combine that every third week with a drop in overall mileage to allow partial recovery.

For a serious (but not-too-serious) evening runner I reckon that 20k a week in total is more that enough to get a male to 21 minutes for a 5k.

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