How much should I run per month?

This depends on your goals. Recreational: 60-120 km. Half marathon training: 120-200 km. Marathon training: 160-350+ km.

What is a step-down week?

A step-down (or deload) week reduces mileage by 20-30% to allow recovery. Most plans include one step-down week every 3-4 weeks.

No, mileage should build gradually during a training block and reduce during taper periods before races.

Calculate your total monthly running distance.

Weekly Mileage

Step-down weeks per month

Weeks at reduced mileage (70%)

Monthly = (Full weeks × Weekly km) + (Step-down weeks × Weekly km × 0.7)

Calculate distance covered from pace and time.

Plan your weekly mileage across training days.

Project your total annual running distance from weekly averages.

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.