Weekly Mileage Planner
Plan your weekly running mileage distribution
About this calculator
The Weekly Mileage Planner helps runners strategically distribute their training miles throughout the week to optimize performance and reduce injury risk. This calculator takes your target weekly mileage and creates a balanced schedule that incorporates easy runs, tempo work, long runs, and rest days. By properly planning your weekly distribution, you can ensure adequate recovery between hard efforts while maintaining consistent training volume that supports your running goals and fitness progression.
How to use
Enter your target weekly mileage and select your experience level (beginner, intermediate, or advanced). The calculator will generate a day-by-day breakdown showing recommended distances for each run. You can adjust individual days to match your schedule and preferences while maintaining the overall weekly total.
Frequently asked questions
How should I distribute my weekly mileage?
Follow the 80/20 rule: 80% easy miles and 20% moderate to hard efforts, with your longest run being 25-30% of total weekly mileage.
Can I run the same distance every day?
No, varying distances allows for proper recovery. Include easy days, one long run, and 1-2 harder workout days per week.
How many days should I run per week?
Most runners benefit from 3-6 running days weekly, depending on experience level and goals, with at least one complete rest day.