Aumento km (10%/sem)
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
The Training Progression Calculator with the 10% Rule is a simple and practical tool for runners who want to safely and progressively increase their running distance. It applies a basic rule: increase the weekly distance by 10%.
Here's how it works: you enter the current distance you run per week, and the calculator multiplies that value by 1.1, suggesting a new distance for the following week. This helps prevent injuries and allows the body to gradually adapt to the increased effort.
This calculator is recommended when you're starting a new training plan or when you feel ready to increase your running distance. However, it's essential to listen to your body and adjust the progression as needed, as each person has their own pace of progress.
Remember that progression should be done with care. Increasing distance or training intensity too much can lead to injuries. Always consult a healthcare professional or a running coach before starting any new training plan.
Frequently asked questions
How does the 10% rule work?
The 10% rule means you should increase your weekly running distance by no more than 10%. For example, if you run 10 km per week, the following week you should run no more than 11 km.
Why is it important to increase distance gradually?
Increasing running distance gradually is crucial to prevent injuries. The body needs time to adapt to the increased effort, and sudden increases can cause issues like tendonitis, stress fractures, and more.
Can I use this calculator for other types of training?
This calculator was designed specifically for running, but the principle of gradual progression can be applied to other types of training. However, it's always recommended to consult a healthcare professional or a coach for specific guidance.
What should I do if I feel pain or discomfort during training?
If you feel pain or discomfort during training, stop immediately and rest. If the pain persists, consult a healthcare professional to assess and treat the issue.
How can I adjust the progression if I'm having difficulties?
If you're having difficulties increasing your running distance, reduce the progression to 5% or less per week. Remember that progression should be based on your comfort and well-being.