Weekly Mileage Progression Calculator
Build a safe week-by-week mileage ramp using the 10% rule, with optional cutback weeks — grow volume without inviting injury.
How it works
Build week = previous × (1 + rate%) · Cutback week = previous × 0.80 (every 4th week)
The 10% rule caps how fast weekly training volume grows so tendons, bones and connective tissue keep pace with your fitness — a classic way to dodge overuse injuries. Layering in a recovery week roughly every fourth week (a ~20% cutback) lets the body absorb the load before the next build, which is why most structured plans do not ramp indefinitely. The rule is a guardrail, not a law: back off sooner if aches appear.
Worked example
Starting at 20 km with 10% weekly builds: week 2 = 22.0, week 3 = 24.2, week 4 cutback = 19.4, week 5 = 21.3, and so on — reaching about 30 km by week 8 while giving the legs a recovery week.
Frequently asked questions
Is the 10% rule strict?
No — it is a rule of thumb. Some runners tolerate faster jumps, others need slower ones, and coming back from a layoff calls for extra caution. Treat any new ache as a signal to hold or reduce volume.
Why include cutback weeks?
Continuous increases never let you adapt. A lighter week every 3–4 weeks consolidates fitness and reduces injury and burnout risk, so the next build starts from a stronger base.
Does this work in miles or kilometres?
Either — the percentages are unitless. Enter your current volume in whatever unit you train in and the whole plan stays in that unit.
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This calculator is for educational purposes. Double-check important results before acting on them.