Annual Mileage Calculator

48 weeks accounts for approximately 4 weeks of holidays, rest and recovery periods during the year. You can adjust this to match your actual training schedule.

The estimate uses a rough figure of 60 kcal per km, which is typical for an average-weight runner. Actual calories depend on weight, speed, terrain and individual metabolism.

The suggested long run is 30% of weekly mileage. This is a widely used guideline to keep long runs within a safe proportion of total volume.

Beginners typically start with 15–25 km per week. The 10% rule suggests increasing weekly mileage by no more than 10% each week to avoid overuse injuries.

Recreational runners often cover 500–1500 km per year. Elite marathon runners may exceed 5000 km annually.

Yes, include all running including races. This gives the most accurate picture of your total training load.

The calorie estimate is specific to running. The distance calculations work for any sport, but the 60 kcal/km figure should not be applied to cycling or swimming.

Running at altitude or on hilly terrain is more demanding. Consider reducing weekly targets by 10–20% when training in hilly areas.

Most coaches recommend the long run should be 20–35% of weekly mileage. The calculator uses 30% as a balanced starting point.

Multiply your current comfortable weekly distance by your planned active weeks. Aim to increase total annual mileage by no more than 10–15% compared to the previous year.