A guide to training load, baseline calculations, and injury-risk warnings.
Record your running sessions and distances. Add elevation gain for Trail and Vertical sessions.
You can log up to two sessions per day.
For more meaningful warnings, enter at least three completed weeks of training. Six completed weeks provides better historical context.
Weeks without recorded running distance are treated as zero-distance weeks in baseline calculations.
RunWeek uses Monday–Sunday calendar weeks for weekly distance totals.
Your baseline (BL) represents your recent training volume. RunWeek uses it to identify unusual increases in weekly distance.
RunWeek looks at the six completed weeks immediately before the week being evaluated.
It selects the three highest weekly running distances and calculates their average, rounded to the nearest whole kilometre.
Example
Previous six weeks: 25 · 30 · 28 · 35 · 20 · 32 km
The three highest are 35, 32, and 30 km.
BL = (35 + 32 + 30) ÷ 3 = 32 km, rounded.
RunWeek automatically adjusts BL when it detects changes in your training pattern.
Recovery week
If the most recent completed week is more than 35% below the average of the five older positive-volume weeks, RunWeek can classify it as a recovery week.
BL then uses the three highest of those five older weeks.
Return week
When returning after a detected recovery week, RunWeek can use the three highest of the four weeks preceding that recovery week.
Training break
A training break is detected if any of these conditions applies:
A training break takes precedence over recovery classification.
RunWeek then calculates a more conservative BL:
If the average of the most recent three weeks is positive:
BL = 60% × recent three-week average + 40% × average of the three highest of the older five weeks.
If the recent three-week average is zero, BL uses 70% of the older top-three average.
The result is rounded to whole kilometres.
Fallback
If the calculated BL is zero, RunWeek tries the average of the last three completed weeks.
Important
The week being evaluated is never included in its own baseline.
Historical and future weeks use the training history that precedes those particular weeks.
RunWeek adds together all eligible running distances during the Monday–Sunday week.
The weekly total is compared with that week's BL.
| Normal | Up to 10% above BL. |
| Yellow caution | More than 10% above BL. |
| Red warning | More than 30% above BL. |
| Severe spike | More than 100% above BL. |
These thresholds are evaluated using unrounded percentage increases.
Example — if BL = 30 km
33 km: no warning at exactly +10%.
36 km: yellow caution at +20%.
40 km: red warning at approximately +33%.
65 km: severe spike at approximately +117%.
RunWeek highlights the current week's distance total according to its volume warning level.
When opening a day's popup, the weekly volume calculation uses the baseline applicable to that day's own week.
RunWeek compares each distance-based running session with the longest individual running session recorded in the preceding 30 calendar days.
The comparison is made for each session separately, including when two sessions are recorded on the same day.
| Up to +10% | No warning. |
| More than +10%, up to approximately +30% | Moderate risk. |
| Approximately +30% to +100% | High risk. |
| Above approximately +100% | Severe spike. |
The app calculates the percentage increase from the previous longest session and uses the rounded percentage to classify moderate, high, and severe levels.
Example
Longest previous session: 10 km.
New session: 14 km.
Increase = (14 − 10) ÷ 10 × 100 = 40%.
Result: High injury-risk warning.
If no previous distance-based session is recorded during the last 30 days, this particular warning is unavailable.
This check applies to eligible distance-based running sessions, not only sessions labelled Long Run.
RunWeek distinguishes between hard sessions that require recovery and high-intensity sessions whose running distance contributes to the intensity ratio.
The following count toward hard-session frequency and proximity warnings:
Easy Run, Trail, Gym, and Drills are not classified as hard sessions by this calculation.
RunWeek warns when hard sessions are scheduled on consecutive calendar days.
Example
Monday: Tempo · Tuesday: Short Intervals
Result: Proximity warning.
Monday: Tempo · Wednesday: Short Intervals
Result: No proximity warning.
The check works across calendar weeks, months, and years.
Because RunWeek does not record workout start times, it cannot measure the exact number of recovery hours.
Two hard sessions on the same date do not produce an hourly proximity warning, but they still count separately toward the rolling 7-day limit.
RunWeek checks all consecutive 7-calendar-day windows, not just Monday–Sunday weeks.
More than 3 hard sessions in any 7 consecutive days triggers a red warning.
Examples
3 hard sessions in 7 days: No count warning.
4 hard sessions in 7 days: Warning.
Two hard sessions recorded on the same day count as two separate sessions.
Long Run and Vertical both count toward this limit.
The warning applies to affected hard-session dates within a violating 7-day window. Weekly summaries can also show the warning when an affected window crosses into an adjacent week.
This calculation is separate from hard-session frequency.
It measures how much of your weekly running distance comes from high-intensity sessions.
The counted activities are:
The full logged running distance of these sessions is counted, not just the fast repetitions.
Long Run is excluded from the high-intensity distance numerator.
Vertical counts as a hard session for frequency but contributes zero running distance.
Normal calculation
Hard intensity ratio = high-intensity running distance ÷ total weekly running distance × 100.
A yellow caution is triggered when the ratio exceeds 20%.
Low-volume adjustment
If the week's running distance is below 70% of BL, RunWeek uses BL instead of the actual weekly total as the denominator.
This prevents an unusually low-volume or partially logged week from automatically inflating the ratio.
Example
BL = 40 km. Current week = 20 km. Tempo distance = 6 km.
Because 20 km is below 70% of BL, the app calculates:
6 ÷ 40 × 100 = 15%.
Result: No hard-distance-ratio caution.
Without this adjustment, the ratio would have been 30%.
RunWeek records elevation gain for Trail and Vertical sessions.
Trail contributes both running distance and elevation gain.
Vertical contributes elevation gain only and does not increase running distance.
RunWeek evaluates vertical load in two independent ways.
Vertical ratio = total weekly elevation gain ÷ total weekly running distance.
| Up to 120 m/km | No vertical-ratio warning. |
| Above 120 m/km | Moderate vertical load. Imperial: above approximately 634 ft/mi. |
| Above 150 m/km | High vertical load. Imperial: above approximately 792 ft/mi. |
The calculation uses metres and kilometres internally, regardless of the selected display units.
RunWeek compares the current week's total elevation gain with the average of the preceding six completed weeks that recorded positive elevation gain.
Weeks with zero recorded elevation are excluded from this average.
| Up to +15% | No progression warning. |
| More than +15% | Caution. |
| More than +20% | Progression warning. |
Example
Previous elevation-recording weeks: 100 · 120 · 80 m.
Average = 100 m. Current week = 125 m.
Increase = 25%.
Result: Elevation progression warning.
No elevation history
If there is no recorded elevation in the previous six weeks, RunWeek identifies the activity as new vertical load and recommends building climbing volume gradually.
Elevation-only weeks
If elevation gain is recorded without any running distance, RunWeek reports an elevation-only week.
It does not calculate an elevation-per-distance ratio because there is no running distance to divide by.
Elevation progression can still be evaluated when suitable history is available.
Red is used for:
Yellow is used for:
The day popup uses a purple information block for vertical-load warnings.
The calendar's day warning badge uses red for high vertical-ratio warnings and yellow for other vertical warnings.
An exclamation-mark badge appears on training days affected by day-specific warnings.
Tap an affected day to see the relevant details.
The current week's distance box also shows volume-related color changes and can display a summary of weekly warnings.
Weekly volume warnings may appear in a day's popup without producing a day-specific exclamation badge.
RunWeek supports:
| Metric | Kilometres and metres. |
| Imperial | Miles and feet. |
All training calculations use kilometres and metres internally.
When imperial units are selected, RunWeek converts entered values into canonical units and converts calculated values back for display.
1 mile = 1.609344 kilometres.
1 foot = 0.3048 metres.
Changing units does not change the underlying training load or warning thresholds.
Distance and elevation are counted only for activity types that support those measurements.
Training data is stored locally in your browser.
Important
RunWeek is a training-planning aid, not a medical diagnosis or an individual injury-risk prediction.
The warning thresholds are planning heuristics based on training-load concepts. They do not guarantee that an injury will or will not occur.
Pay attention to fatigue, soreness, recovery, and your own training history.