How many kilometres per year is good?

Recreational runners: 500-1,500 km/year. Dedicated runners: 1,500-3,000 km/year. Competitive: 3,000-5,000+ km/year.

Should I include rest weeks?

Yes, most runners take 1-4 weeks off per year for recovery, holidays, or minor injuries. Account for this in your annual projection.

Running shoes last roughly 500-800 km. Divide your annual mileage by 600 to estimate how many pairs you will need per year.

Project your total annual running distance from weekly averages.

Average Weekly Mileage

Weeks off per year

Annual = Weekly average × (52 - weeks off)

Calculate distance covered from pace and time.

Plan your weekly mileage across training days.

Calculate your total monthly running volume.

Calculate equivalent flat distance for hilly runs.

Adjust trail distances for elevation and terrain difficulty.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.