Weekly Mileage Calculator
Calculate optimal weekly running mileage for your race goal and experience level.
Training Setup
Target Peak Mileage
65 km/week
Total: 660 km over 16 weeks
Weekly Distribution (at peak)
Long Run16 km (25%)
Easy Runs36 km (55%)
Quality/Speed13 km (20%)
Week by Week Plan
Week 1Build33 km
Week 2Build35 km
Week 3Build38 km
Week 4Recovery30 km
Week 5Build41 km
Week 6Build43 km
Week 7Build46 km
Week 8Recovery37 km
Week 9Build49 km
Week 10Build52 km
Week 11Build54 km
Week 12Recovery43 km
Week 13Build57 km
Week 14Taper 149 km
Week 15Taper 233 km
Week 16Race Week20 km
Building Mileage Safely
The 10% rule suggests not increasing weekly mileage by more than 10% per week.
- Include a recovery week every 3-4 weeks
- Prioritize consistency over high volume
- Listen to your body and adjust as needed
- Quality matters as much as quantity