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Running Volume Calculator (10% Rule)

Plan safe weekly mileage increases using the 10% rule.

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Need Next week (km), After N weeks (km)? The Running Volume Calculator (10% Rule) derives it from Current weekly (km), Weeks ahead in one step. For instance, with Current weekly (km) = 40 and Weeks ahead = 4 it returns Next week (km) = 44 and After N weeks (km) = 58.564.

How to use it

  1. Enter your values: Current weekly (km), Weeks ahead.
  2. Read the result instantly: Next week (km), After N weeks (km).

Frequently asked questions

What does the Running Volume Calculator (10% Rule) actually compute?

It takes Current weekly (km) and Weeks ahead and derives Next week (km) and After N weeks (km) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

2 values: Current weekly (km) and Weeks ahead. Nothing else is required — no account, no file upload.

Can you show a worked example?

With Current weekly (km) = 40 and Weeks ahead = 4, the calculator returns Next week (km) = 44 and After N weeks (km) = 58.564. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Current weekly (km) = 44 and Weeks ahead = 8 instead, Next week (km) goes from 44 to 48.4 — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Current weekly (km) = 36 and Weeks ahead = 2, Next week (km) comes out at 39.6. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.

What is the most common mistake?

Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.

How accurate is it, and what are the limits?

The 10% rule is a general injury-prevention guideline, not medical advice. Progress gradually, include recovery weeks, and stop if you feel pain.

What is the difference between the Running Volume Calculator (10% Rule) and the Running calories calculator?

This one returns Next week (km) and After N weeks (km); the Running calories calculator returns Calories burned (net) and Total, resting metabolism included. That is the whole difference — open the one whose figure you need.

Where do the figures come from, and how current are they?

Pace arithmetic is exact. Race predictions follow Riegel's formula, which assumes training matched to the longer distance — without it the prediction is optimistic.

Further reading

All guides →
ExplainerThe 10% Rule for Runners: Build Mileage Without InjuryThe 10% rule says to raise your weekly running mileage by no more than 10% at a time. Learn why it works, when to break it, and how to plan safe progression.How-toHow to Predict a Half Marathon Time from a 5K or 10KUse the Riegel formula to predict your half marathon time from a recent 5K or 10K, then turn that estimate into a realistic race-day pace with a smart pacing plan.ExplainerGear Inches, Development, and Why Cyclists Argue About Ratios50/11 means nothing until you attach a wheel. Gear inches and metres of development, derived and converted, a full table for a real 12-speed drivetrain, and why the gear step between two sprockets decides whether you can hold a cadence.ExplainerClimbing Grade Conversions Are Not ConversionsFrench, YDS, UIAA, V-scale and Font are ordinal scales with no underlying unit. A conversion table is a negotiated alignment between climbing communities — and published tables disagree by half a grade at the top and by four letter-grades at the bottom of the boulder scales.ExplainerCycling Speed Is Mostly a Fight With AirRolling resistance grows with speed, air resistance grows with its square, and power grows with its cube. Work the equation and the crossover falls at 10 mph — after which almost everything you pay for is air, and a headwind costs more than the same tailwind returns.How-toHow to Calculate Your Running PaceRunning pace is time per kilometre or mile. Here's how to work it out from any run, convert between units, and use it to pace a race without blowing up.