The 10% Rule: Never increase your weekly volume by more than 10% to avoid overuse injuries.
Start today. Not tomorrow. Lace up your shoes, set a timer for just 20 minutes, and commit to adding 5 minutes every week. In less than two months, you will be looking at your watch at the 58-minute mark, realizing that the hour has become your playground rather than your prison. 60 minutes stamina
For more training plans and stamina science, consult a certified sports physiologist or your local running club. Always warm up for 10 minutes before high-intensity efforts. The 10% Rule: Never increase your weekly volume