Regarding the 10% rule. It's probably the best advice for any training regimen and I always adhere to it even after 30 years. The other is never do the same thing 7 days in a row. My mileage falls off in the winter and when the weather gets a bit nicer in March I build back up at the rate of 10%. But it doesn't have to be a straight line increase. i.e. 10% increase, no more, no less than the previous week.
What I do is boost my mileage by about 30% one week and level off or increase only slightly for 3 more weeks, then boost it again and level off. It's rather more like stair steps than a ramp, but it ends at the same eventual level.
I follow a couple simple rules of thumb for increasing the total weekly mileage. You should do one long run of at least 1.5 times the typical training run distance but never more than 3 times that and never, or almost never, run 7 days a week.
(Naturally, from time to time I violate my own rules, but rarely, and I try to remain cognizant of that.)
So, if I start out doing 2 miles a day during the week, the Saturday or Sunday long run can be anywhere from 3.5 to 6 miles. Then once the long run has reached 6 miles it shouldn't be lengthened until first increasing the weekday runs.
I certainly wouldn't try to map out a 2.2 mile route to increase it by just 10%. I would jump right into 3 miles a day plus the same 6 mile long run and then gradually increase the long run again until I reach 9 miles.
So I'm dealing with weekly mileage, not daily, for my basic calculations and for seasonal training plans my scope is blocks of 4 to 6 weeks, not from one week to the next.
