How This Calculator Works

The Weekly Mileage Builder uses evidence-based progression principles to create a safe ramp-up schedule:

The 10% Rule (With Nuance)

The traditional "10% rule" suggests never increasing weekly mileage by more than 10% per week. While this is a useful guideline, research shows it's not one-size-fits-all:

• Lower mileage runners (under 20 mpw) can often safely increase by more than 10%
• Higher mileage runners (over 50 mpw) may need to be more conservative
• Cutback weeks every 3-4 weeks allow for adaptation and reduce injury risk

Built-in Cutback Weeks

This calculator automatically factors in cutback weeks where you reduce mileage by approximately 30%. This follows the 3:1 or 4:1 loading pattern used by elite coaches.

Strava Integration

If you connect your Strava account, we can automatically detect your current weekly mileage based on your recent training history, making the calculation even more personalized.

When to Use This Calculator

• Starting a new training block after time off
• Building base before a marathon training plan
• Returning from injury (consult your doctor first)
• Transitioning from another sport to running

Important Considerations

• Listen to your body: Numbers are guidelines, not rules
• Quality over quantity: Don't sacrifice workout quality for mileage goals
• Sleep and recovery: Higher mileage requires more recovery attention
• Nutrition: Fuel appropriately for increased training load