1. What is a Running Increase Mileage Calculator?

Definition: This calculator estimates the new running mileage after applying a percentage increase to the current mileage.

Purpose: It helps runners, coaches, and fitness enthusiasts plan their training progression by calculating increased mileage targets.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( M_{new} \) — New mileage (kilometers)
• \( M \) — Current mileage (kilometers)
• \( r \) — Increase rate (as decimal; 5% = 0.05)

Explanation: The current mileage is multiplied by 1 plus the increase rate to calculate the new target mileage.

3. Importance of Mileage Increase Calculation

Details: Proper mileage progression helps prevent injuries while gradually building endurance and performance.

4. Using the Calculator

Tips: Enter your current weekly/monthly mileage in kilometers and the percentage increase you want to apply.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe weekly mileage increase?
A: The 10% rule is common - don't increase weekly mileage by more than 10% per week to reduce injury risk.

Q2: Can I use this for monthly mileage calculations?
A: Yes, the calculator works for any time period (weekly, monthly, etc.) as long as you're consistent.

Q3: Should I increase all runs equally?
A: It's often better to increase your long run distance more gradually than other runs.

Q4: How often should I recalculate my mileage?
A: Typically every 3-4 weeks, allowing for adaptation periods between increases.

Q5: What if I need to decrease mileage?
A: Simply enter a negative percentage (e.g., -10 for 10% reduction).