Lower and upper progression paths with recovery-week notchesLive current inputs
Health & Fitness
Running Training Target Range Calculator
Build a low-to-high weekly running corridor from recent volume, plan length, growth assumptions, recovery-week frequency, and long-run concentration rather than committing to one brittle mileage target.
Final lower weekly target —
Final upper weekly target —
Final long-run ceiling —
Upper-plan average per run day —
Final corridor width —
Recovery weeks —
Planning interpretation —
Weekly mileage corridor
Lower and upper progression paths with recovery-week notches
The shaded corridor preserves decision flexibility while visible recovery notches prevent the upper line from masquerading as a mandatory target.
Week-by-week target range
Lower, midpoint, and upper running targets
Each week includes a long-run ceiling and recovery role so total mileage and concentration can be reviewed together.
| Week | Lower target | Midpoint | Upper target | Long-run ceiling | Week role |
|---|
Corridor setup
Start from a volume that is already stable
- Use a recent repeatable weekly distance, not a one-off peak.
- Keep the lower path realistic for stressful weeks and the upper path conditional.
- Use recovery weeks where they support the actual calendar.
- Review long-run concentration before accepting the upper total.
- Choose the path from completed recovery evidence, not from ambition alone.
Why use a corridor
Training plans need decision space
A single mileage number encourages false pass-fail thinking. A corridor lets the runner choose within a planned range according to recovery, terrain, health, and schedule.
The upper path is not a promise or a safety threshold. It is a scenario whose assumptions must remain true.
Corridor method
Compound two growth paths and apply recovery weeks explicitly
The lower and upper paths compound from the same stable baseline. Recovery weeks reduce that week's exposure but the next normal week resumes from the unreduced trajectory.
Detailed calculation process and general formulas
Base_low,w = D0 × (1 + g_low)^(w - 1)Base_high,w = D0 × (1 + g_high)^(w - 1)Recovery target_w = Base_w × (1 - c)Midpoint_w = (Low_w + High_w) / 2Long-run ceiling_w = High_w × long-run shareSymbols, meanings, and units
- D0
- current stable weekly distancekm/week
- g_low, g_high
- lower and upper weekly growth assumptionsdecimal/week
- c
- recovery-week reductiondecimal
- w
- week numberweek
- Long-run share
- entered maximum concentration%
Range decisions
Choose the weekly path from evidence
The corridor is useful only when the runner has a rule for moving toward its lower or upper edge.
Lower edge
—Use when recovery, pain, illness, heat, or schedule reduce tolerance.
Midpoint
Use as a neutral planning reference, not an automatic prescription.
Upper edge
—Use only when the preceding workload is well tolerated and concentration remains acceptable.
Decision takeaway: The lower path is part of the plan, not a failed version of it.
Applied decisions
How the corridor supports real weekly decisions
Stable recovery and ordinary terrain
Sleep, soreness, and schedule remain normal.
What the result clarifies: The runner can choose near the midpoint without committing to the upper edge.
Hot week with technical trails
External distance understates effort and recovery.
What the result clarifies: The lower corridor remains a planned, defensible target.
Worked default scenario
Current-input substitution and reconciliation
Method references
Evidence used to frame this specific model
Scope and limitations
No universal weekly growth percentage guarantees safety. Evidence linking simple workload ratios or fixed percentage rules to running injury is limited and inconsistent. Adjust for pain, health, training history, terrain, intensity, sleep, and professional guidance.
Running Training Target Range Calculator | Weekly Mileage Corridor FAQ
Is the upper path a safe maximum?
No. It is a scenario based on entered assumptions, not a biological safety threshold.
Why resume the unreduced line after recovery week?
The reduction is temporary; the chart preserves the underlying trajectory for transparent planning.
Must the long run reach its ceiling?
No. The value is a concentration limit, not a target.
Why not use the 10% rule?
A single universal rule ignores training history, intensity, terrain, and limited injury-prediction evidence.