Running Mileage Increase Calculator

Running Mileage Increase Calculator

Are you looking to increase your running mileage but not sure how much to add each week? Our running mileage increase calculator can help you determine the optimal amount to add to your training regimen. By gradually increasing your mileage, you can avoid injury and improve your overall performance. Read on to learn more about how to use our calculator and why it’s important to increase your mileage gradually.

Running Mileage Increase Calculator

Starting Mileage (in miles):
Number of Weeks:
Percentage Increase per Week (%):

How to Use the Calculator

Using our running mileage increase calculator is easy. Simply input your current weekly mileage, the number of weeks you want to increase over, and the percentage by which you want to increase your mileage each week. The calculator will then provide you with a weekly mileage schedule to follow. It’s important to follow this schedule closely to ensure that you are increasing your mileage safely and effectively.

Running Mileage Increase Calculator

Why Increase Mileage Gradually

Increasing your mileage gradually is crucial for several reasons. First, it allows your body to adapt to the increased training load, reducing your risk of injury. By giving your muscles, tendons, and joints time to adjust, you can avoid overuse injuries such as stress fractures and tendonitis.

Second, increasing your mileage gradually allows you to build your aerobic base slowly and steadily. This can help improve your endurance and overall fitness level over time. By pushing your body too hard, too quickly, you may actually hinder your progress and increase your risk of burnout.

See also  Sod Calculator Wow

Tips for Increasing Mileage Safely

In addition to using our running mileage increase calculator, there are a few other tips to keep in mind as you increase your training volume:

  • Listen to your body – If you experience pain or excessive fatigue, it’s important to take a step back and reassess your training plan.
  • Include rest days – Rest is just as important as training when it comes to improving performance and preventing injury.
  • Gradually increase intensity – In addition to increasing mileage, be sure to gradually increase the intensity of your workouts to avoid overtraining.
  • Stay consistent – Consistency is key when it comes to making progress in your running. Stick to your training plan and trust the process.


Increasing your running mileage can be a great way to improve your fitness and performance. By using our running mileage increase calculator and following a gradual progression plan, you can safely and effectively increase your training volume without risking injury. Remember to listen to your body, rest when needed, and stay consistent in your training to see the best results. Happy running!