Mileage Settings
20 mi/wk
1060
40 mi/wk
2580
Every 3rd week drops 20%
12
Weeks
+20
Mile Increase
Summer Build Chart
Wk 1
20 mi
Wk 2
22 mi
Wk 3
24 mi
Wk 4 Down
21 mi
Wk 5
27 mi
Wk 6
29 mi
Wk 7 Down
26 mi
Wk 8
32 mi
Wk 9
35 mi
Wk 10 Down
31 mi
Wk 11
39 mi
Wk 12🎯 Goal
40 mi
Build Week (+10%)
Recovery Down Week (−20%)
Target Reached
Use this in practice
- Print and post this chart in the locker room before summer training begins.
- Down weeks are NOT optional. They let connective tissue catch up and prevent overuse injuries.
- Never skip straight to the target — the 10% Rule exists because stress fractures are real.
Get your results emailed + 3 follow-up resources
summer mileage progressions
Practical examples
Base-build examples that stay tied to mileage progression, down weeks, and the simple recovery habits that keep summer healthy.
Week 1 build from current mileage
A practical base-build example when the athlete is starting summer with a reasonable jump rather than chasing the target immediately.
SummerBuild weekMileage
Planned down week before the next jump
A recovery-week example that keeps the builder tied to connective-tissue recovery instead of endless mileage growth.
Down weekRecoveryBase
Bagel + jam + banana breakfast
Familiar high-carb pre-race breakfast 3-4 hours before the gun.
Pre-raceCarbs