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Ditch the 10% Rule: Science-Backed Training Strategies for Faster Half Marathons
The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.
This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.
What you'll learn:
- Why the classic 10% rule lacks scientific support
- How bone remodeling makes small weekly increases dangerous
- Why a non-linear 30% jump every 3–4 weeks is actually safer
- How long runs over 21 km improve fatigue resistance
- Why high chronic training load protects against injury
- How sudden drops in training can be just as dangerous as spikes
- How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes
- The benefits of Critical Velocity (CV) training for cruising speed
- Why CV pace builds fitness without wrecking your recovery
- How to add strength training without overloading your system
- Daily readiness metrics: HRV and training stress scores
- How to structure cutback weeks for maximum adaptation
Show Notes:
- Runners with >20 miles/week consistently achieve faster half marathon times
- Long runs over race distance reduce late-race pace collapse
- The “10% rule” introduces stress too frequently during bone resorption phases
- Use 30% block-style increases every 3–4 weeks instead
- Beginners may increase 15–20% early, then shift to 5–10% every other week
- Critical Velocity training improves fast-twitch aerobic efficiency
- CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest
- ACWR helps track safe training load progression
- High chronic load = protective; sudden low load = vulnerability
- Cutback weeks every 3–5 weeks allow true adaptation
Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.
View all episodes
By Coach ChrisThe 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.
This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.
What you'll learn:
- Why the classic 10% rule lacks scientific support
- How bone remodeling makes small weekly increases dangerous
- Why a non-linear 30% jump every 3–4 weeks is actually safer
- How long runs over 21 km improve fatigue resistance
- Why high chronic training load protects against injury
- How sudden drops in training can be just as dangerous as spikes
- How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes
- The benefits of Critical Velocity (CV) training for cruising speed
- Why CV pace builds fitness without wrecking your recovery
- How to add strength training without overloading your system
- Daily readiness metrics: HRV and training stress scores
- How to structure cutback weeks for maximum adaptation
Show Notes:
- Runners with >20 miles/week consistently achieve faster half marathon times
- Long runs over race distance reduce late-race pace collapse
- The “10% rule” introduces stress too frequently during bone resorption phases
- Use 30% block-style increases every 3–4 weeks instead
- Beginners may increase 15–20% early, then shift to 5–10% every other week
- Critical Velocity training improves fast-twitch aerobic efficiency
- CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest
- ACWR helps track safe training load progression
- High chronic load = protective; sudden low load = vulnerability
- Cutback weeks every 3–5 weeks allow true adaptation
Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.