ATHLETE TOOLS
WEEKLY MILEAGE BUILDER
Ramp weekly kilometers safely toward a target.
PEAK WEEK
50 km
Reaches 50 km within 14 weeks at no more than 10% per week.
WEEK
KM
TYPE
1
20
Build
2
22
Build
3
24.2
Build
4
19.4
Cutback
5
26.6
Build
6
29.3
Build
7
32.2
Build
8
25.8
Cutback
9
35.4
Build
10
39
Build
11
42.9
Build
12
34.3
Cutback
13
47.2
Build
14
50
Build
A common rule of thumb limits weekly increases to about 10% and adds an easier week every few weeks. It is a guide, not an individual plan. Listen to your body and see a professional about pain.
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QUICK ANSWERS
QUESTIONS & ANSWERS
What is the 10% rule in running?
It is a rule of thumb that suggests increasing weekly distance by no more than about 10% from one week to the next. It is a guide, not a guarantee against injury.
What is a cutback week?
A cutback week is an easier week, here 80% of the previous build week, placed every fourth week to let your body absorb the training.