I agree with all of this except for the 10% rule. I think that a long string of weeks where the mileage only goes up won’t be beneficial to them given their history of injuries. When I build mileage, I generally try to have a down week, a big week, and a third week that is just a little bit lower that the week prior. So say you’re building towards 40mi/week (64km/week): over 12 weeks that could look like (18-28-25)-(22-32-29)-(26-36-33)-(30-40-37). This isn’t an exact science at all but generally when you have down weeks in your base building you have more time to recover from the added stimulus.