Weekly Mileage Progression Calculator
THE DRYDEN / RUNNING TOOLS EVERY STRIDE COUNTS
WEEKLY MILEAGE CALCULATOR
Build steadily.
Stay injury-free.
Plan how your weekly running distance can grow week by week, with recovery weeks built in.
Using walk breaks? Plan run/walk intervals for your longer runs.
Run/walk calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
What is the 10% rule?
A popular guideline to increase weekly distance by no more than about 10% a week. It is a sensible ceiling, not a target.
Why cutback weeks?
Every 3rd or 4th week, dropping distance by 20–30% lets your body adapt and lowers injury risk.
Is this calculator for me?
It suits anyone who runs, from beginners to club runners. Results are estimates based on standard formulas. Heat, hills, wind and how you feel on the day all change real performance.
YOUR RUN. A CLEARER PLAN.Calculations happen on your device.