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Running Volume Calculator

Use this calculator to determine what your weekly running volume should be based on a rate of increase.

Use your best judgement (or a physicians or a coaches) when determining the right amount of mileage for you. Increasing mileage can be dangerous and lead to overuse injury, so please be safe.
Current weekly mileage

Used as a baseline.

Target weekly volume

What is the target weekly mileage you would like to get to?

Rate of increase

10% is considered safe for most people. Read more about that here.

Build up

Build up is typically 2 to 3 weeks but you can select one week is also an option.


Recovery weeks should be a reduction in weekly volume of 20% - 30%.

Round to the nearest

Did the calculator help? Let us know in the comments!