Weekly Mileage Increase Calculator (10% Rule)

Using the commonly cited '10% rule,' calculate the maximum recommended increase in weekly running mileage to help reduce injury risk.

Inputs
Results
Maximum Next Week's Mileage
22 miles

Try an example

Formula

Max Next Week = Current Weekly Mileage × 1.10

Learn How This Works

Cardio Training Metrics: Karvonen, Recovery, and Mileage Progression

Karvonen target heart rate, heart rate recovery, the 10% weekly mileage rule, race time prediction, and converting a calorie target into a distance goal.

Frequently Asked Questions

Related Calculators

Running Pace Calculator

Calculate your running pace per kilometer or mile.

Marathon Time Predictor

Predict your marathon finish time from a recent race result.

One Rep Max Calculator

Estimate your one-rep max using the Epley formula.

VO2 Max Calculator (Cooper Test)

Estimate VO2 max from the distance covered in a 12-minute run.

Steps to Calories Calculator

Estimate calories burned from a step count.

Wilks Score Calculator

Calculate a simplified powerlifting Wilks score to compare lifters across weight classes.