How to use
- Enter the miles you are walking or running in the current week.
- Enter the percent increase. Ten is a common coaching habit. Use a smaller number if you want a gentler ramp.
- Enter how many weeks to grow, up to 52. Week zero is the start, so a plan of 4 weeks shows five rows.
- Press Calculate. The hero is the last week. The table lists every week.
How it's calculated
Week 0 is the starting mileage. Each later week is the previous week × (1 + percent ÷ 100).
The page caps the plan at 52 weeks. It does not insert recovery weeks. If you want a down week, compute two shorter plans and put the easy week between them yourself.
Worked example
Starting at 10 miles and growing 10 percent for 4 weeks: 10, then 11, 12.1, 13.31, and 14.641. The hero rounds the last week for display. The jump from week zero to week four is the compound of four increases, not a single 10 percent.
Assumptions
The same percent every week, and no injuries, travel, or rest weeks. A percent is a planning habit you chose. It is not medical advice.
FAQ
Is 10 percent safe?
The page cannot say. Ten percent is a coaching habit people repeat. Drop the percent if a week feels like too much.
Why does week 4 grow by more than 10 percent of the start?
Each week compounds. Four increases of 10 percent is more than 40 percent of the original week.
Can I hold a week flat?
Type 0 percent and the table stays on the starting mileage.
Is this the same as the pace page?
No. Pace is minutes per mile. This page is how many miles are in the week.