A tactical athlete is participating in a structured running program. What is appropriate for the next week to reduce risk of overtraining?

Increasing training intensity or volume by no greater than 10% per week is recognized as a safe strategy to gradually enhance a tactical athlete's performance while minimizing the risk of overtraining. This method, often referred to as the 10% rule, allows for gradual physiological adaptation without overwhelming the body.

By adhering to this guideline, the athlete's body has adequate time to recover and adapt to the increased demands placed on it, promoting improvements in strength and endurance while reducing the likelihood of injury or burnout. This approach balances progression with recovery, which is crucial for sustainable training, particularly in tactical settings where performance demands are high.

In contrast, suggesting an increase of 20% or both volume and intensity by 10% might lead to rapid progression that could exceed the athlete's current capacity, increasing the risk of overtraining, injury, or a plateau in performance. Maintaining the current volume and intensity can be beneficial for recovery phases, but for continued progression, slight adjustments are typically necessary.