Posted: Yesterday at 09:01
Brad, it's very difficult to say when you up your mileage and by how much. The general rule is 10%, although there have been many studies carried out and there are no direct links to upping your mileage at a higher rate and injury. You're not a beginner as you have ran before, so there isn't that need to build a base level of fitness like with a complete beginner. That said, you would be foolish not to listen to your body and in my opinion I would add time to my runs and not distance. As you get fitter, and faster, adding time ensures you go further but don't get too obsessed with hitting miles.
If you're running a 4 day week it could look like this.....Monday, Wednesday, Friday, Sunday.....all 3.4km
You could simply add 10 minutes to your Sunday run to start with, making it the longer run of the week if Sunday suits as your long run?
After that you could use Monday as your recovery or easy run after the long run, making sure you don't do two hard efforts in a row. Wednesday, add some fartlek into your run, just a few faster efforts in the middle somewhere to a tree or other landmark up ahead.
Friday becomes your easy/steady run after your hard effort and you're already building mileage with the longer run and a bit of faster running.
Most important of all, listen to your body. Keep an eye on how you're recovering from runs. You could always look up a schedule if you fancy increasing mileage, there are loads out there. They are tried and tested and you could even look for an event in the future to gear yourself towards. Take a look at these...