Enter what you run in a typical week now. See how much you can add next week, and how the weeks after that stack up.
is your ceiling for next week. That is 2.5 km more than this week.
These are upper limits, not targets. Repeat a week or step back if you feel worn down, sore in one spot, or short on sleep.
The 10% rule is a coaching rule of thumb, not a proven threshold. Runners on low weekly totals can often add a bit more; runners on high totals usually add less. Use the slider to match.
Weekly total is only half of it. Avoid a single long run that is much longer than anything you have done in the past month.