How To Run More Miles Per Week (Safely) - Ben Parkes

Aug 13, 2025

This is a quick summary of How To Run More Miles Per Week (Safely) from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Use the classic 10% rule: increase weekly mileage by about 10% for three weeks, then insert a recovery week at the original mileage.
Jack Daniels method: add mileage equal to the number of runs you do each week (e.g., 5 extra km for 5 runs) and hold that level for a few weeks before the next increase.
Combine the 10% rule with a recovery (de‑load) week every 4‑12 weeks to let your body adapt.
Don’t increase frequency and duration at the same time – add an extra run first, then lengthen runs later.
Keep 1‑2 full rest days and prioritize sleep, hydration, protein, and post‑run recovery (stretching, leg‑up, nutrition).
Add strength and cross‑training (squats, lunges, planks) and consider low‑impact activities (cycling, swimming, Pilates) especially during recovery weeks.
Use softer surfaces or cushioned shoes to reduce impact, and listen to your body’s stress signals.

Workout Example (10% Rule + Recovery Week):

Week 1: 40 km total (e.g., 5 runs).
Week 2: 44 km (+10%).
Week 3: 48 km (+10%).
Week 4 (Recovery): back down to 40 km (same mileage as week 1).
Repeat: increase again by 10% for the next three weeks, then another recovery week. Adjust distances to match your current mileage (e.g., if you run 30 km/week, follow 33 km → 36 km → 40 km → 30 km recovery, etc.).

Closing Note: Give these progressive mileage steps a try, tweak the numbers to fit your own paces in the Pacing app, and watch your endurance grow safely. Happy running!