Weekly Mileage Ramp Calculator
A mileage ramp sets how fast your weekly distance grows. This calculator shows each week's total, so you can see the build before you start it.
- Free
- Works offline after your first visit
- Saves on this device
- No sign-up
- Updated
How it works
Each week is the week before multiplied by one plus the weekly increase, so the distance grows by the same share each week. The first week is your starting distance.
Many runners keep increases modest, and some plans add easier weeks between harder ones. The schedule is a plan to adjust, not a rule to force, so pay attention to how your legs respond.
Worked example
Starting at 10 mi and adding 10% each week, you reach 19.5 mi in week 8.
Questions
What is a good weekly increase?
Many coaches favor modest steps, often in the range of 5 to 10% a week. Your history and your plan matter more than any single number.
Do I need rest weeks?
Many plans include an easier week every few weeks, to let the body absorb the load. This schedule does not add one, so build one in yourself if you need it.
Why does the total grow so fast?
Each week builds on the last, so even a small percentage adds up across many weeks.
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