Use one manageable change at a time and let your response—not a universal formula—guide progression.
Load is more than kilometres
Distance, pace, hills, surface, strength work, racing and life stress all contribute to load. A week with familiar mileage can still be demanding when several other variables change.
There is no single progression percentage that suits every runner. Training history, health, terrain and recovery all matter.
Change one main variable
Choose whether the current block emphasises longer running, faster work or hills. Keep other demanding ingredients familiar while you observe sleep, general fatigue, enthusiasm and discomfort between sessions.
If your response is poor, hold or reduce the load rather than forcing the calendar.
Escalate warning signs
Stop and obtain professional assessment for severe or worsening pain, significant swelling, inability to bear weight or symptoms that do not settle. Chest pain or fainting during exercise requires urgent medical attention.