Fitness
Weekly Mileage Build
Weekly mileage build raises total run distance gradually—often near 10% per week with periodic down weeks. Long runs should stay about 25–35% of weekly volume.
Weekly mileage build is how total run distance rises across a training block—classically no more than roughly 10% per week for many, with down weeks every third or fourth week. Long run share should stay near 25–35% of weekly volume to limit injury risk.
Sudden doubles or hero weekends break tissues faster than lungs.
Common questions
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Is the 10% mileage rule strict?
It is a guide—low-volume runners may add more safely; high-mileage elites use smaller jumps. Down weeks and sleep matter as much as the percentage.
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What is a down week?
A planned 20–40% cut in volume every few weeks to absorb prior load. Skipping down weeks often precedes injury spikes.
Related terms
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