Monthly Volume Calculator
Calculate your monthly running volume, run distribution, and training phase planning.
Weekly Training
Run Distribution
Long Run12.0 km
Other Runs (x4)7.0 km each
Monthly Volume
173 km
22 runs | ~17.3 hours
Yearly Projection
2080 km
Avg Run Distance
8.0 km
Training Phase Volumes
Base147 km
Build aerobic foundation
Build 1165 km
Increase volume gradually
Build 2173 km
Peak volume
Peak/Taper121 km
Reduce volume, maintain intensity
Planning Monthly Training
Monthly volume provides a broader view of your training load. Vary volume across training phases to allow for adaptation and recovery. Peak volume months should be followed by reduced volume to allow supercompensation. Track monthly totals to ensure progressive overload over time.