Tools Training Load Estimator
Is next week too big?
Enter your last four weeks of running volume and what you've planned next: this tool shows your load trend, computes the ramp rate against your recent average, and flags anything past the ~10% weekly increase where overuse injuries tend to breed — plus a taper outline if race day is close.
km
km
km
km
4-week average
35 km
Planned ramp
+30%
4-week trend
+8 km
Ramp warning: next week is 30% above your recent average. Jumps past ~10% per week are where overuse injuries breed — consider 38 km instead, and bank the rest next week.
Asked often
- What is the 10% rule in running?
- A rule of thumb: avoid increasing weekly volume by much more than ~10% over what your body is used to. It isn't a law — well-trained runners can absorb more, returners less — but ramp rate is one of the strongest predictors of overuse injury, which is why this tool flags jumps past it.
- How should I taper before a race?
- Cut volume, keep a little intensity. A common shape: about 75% of normal volume three weeks out, 55-60% in race week, while keeping two short, sharp sessions so the legs stay responsive. Fitness is built in the block; the taper just lets it surface.
- Is weekly mileage the same as training load?
- No — it's the most available proxy. True load also counts intensity, terrain, life stress and sleep. That's why RunV's engine works from heart rate, pace and how runs actually felt rather than kilometres alone; this tool is the quick sanity check, not the full picture.
RunV runs this check after every single run
Ramp guards, fatigue signals and automatic re-planning are built into the engine — the plan adjusts before the injury, not after. See how it handles a full goal build.
