Best way to increase distance?

[hjohnson050711]

I feel like i'm stuck in my mileage right now, i cross train alot so i only run about 3x per week.

right now i average 2-3 miles. what is the best way to increase the mileage based on running 3x per week.

10% per run? per week?

i am thinking of making a spreadsheet with my mileage and how i felt etc but i am not sure how to incrementally increase?

[grk2012]

I'd just add a little bit (like a half- to quarter-mile at a time) to one of your weekly runs. No need to mess with a spreadsheet or make it so scientific. Add a little here and there until you're running longer on that one day. If you're still injury free and feeling good after doing that, add a little more--either to that one run, or to one of the others.

[Wines Not Whines]

I think the experts recommend not increasing your mileage by more than 10% per week. So if you're currently running 8 miles a week, you could add an extra half mile to one of your runs. Then when that gets easy, add another half mile. Then add half a mile to one of your other runs, etc. until you're running 4 miles 3x a week. You can keep adding mileage that way.