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km
min/km
Run Activities — Last 30 Days
Your Longest Run
Progression Target
Suggested Next Long Run
Injury Risk Zones
from study (n=5,205)
Source: Frandsen et al. (2025) "How much running is too much?" Br J Sports Med.
PMC12421110
Key Takeaways
The 10% rule applies per-session, not per-week. Compare each long run to your longest run in the past 30 days (risk window) — not your weekly mileage.
Weekly load ratios (ACWR) showed no association with injury risk in this 5,200-runner study. Focus on single-session spikes instead.
35% of 5,205 runners sustained an injury over 588,071 sessions. Keeping your progression ≤10% per session is the evidence-based safe zone.