Count the week’s runs
Enter the number of running sessions represented by the average inputs.Estimate average duration
Use minutes per session. If workouts vary greatly, calculate each session separately and add the loads for better accuracy.Rate exertion
Enter average session RPE on a 0–10 scale, where higher values represent harder perceived effort.Review session load
Duration multiplied by RPE gives the estimated load for one average session.Review weekly load
The calculator multiplies the average session load by session count to estimate the week total.
Running Training Load Training Load Calculator
The Running Training Load Calculator estimates weekly session-RPE load by multiplying average session duration by perceived exertion and the number of running sessions. Session RPE is a practical internal-load method because it combines how long training lasted with how hard the athlete felt the work was.
The output is expressed in arbitrary load units, so its value comes from consistent tracking rather than from a universal good-or-bad threshold. Compare the same runner with their own previous weeks and keep notes on workout type, fatigue, sleep, and unusual conditions when interpreting changes.
Calculator inputs
sessions
min
0–10
Result
—
weekly session-RPE load (AU)
Load per session—
Weekly running time—
Average RPE—
Sessions—
Session load = session duration in minutes × session RPEWeekly load = session load × number of sessions
Where:
- Session duration — minutes of training represented by the session.
- Session RPE — athlete-reported overall session exertion on a 0–10 scale.
- Weekly load — sum-equivalent load in arbitrary units (AU).
Assumptions: Using averages assumes the sessions are reasonably represented by one duration and one RPE. For mixed weeks, separate session-by-session calculation is preferable. Session-RPE load is an internal training-load estimate, not a measure of calories, distance, or injury risk.
What the result means
The result is a tracking unit that combines training time and perceived intensity; it is most useful when compared with the same runner’s own history.
Avoid treating a single load value as a medical readiness decision or a universal safe limit.
Given:
- 5 sessions
- 55 minutes per session
- Average RPE 6/10
Calculation:
Session load = 55 × 6 = 330 AU. Weekly load = 330 × 5 = 1,650 AU.
Result:
1,650 AU for the week.
Interpretation:
The estimated week accumulated 1,650 session-RPE load units; comparison with prior weeks can show whether perceived workload increased or decreased.
What does AU mean?
AU means arbitrary units. The number has no physical unit such as watts or kilometers; consistency over time is what makes it useful.
When should I record session RPE?
Use a consistent routine after training rather than rating only the hardest moment. The goal is an overall perception of the entire session.
What if my sessions vary a lot?
Calculate duration × RPE for each session and sum the results. The average-session shortcut is most appropriate when sessions are similar or when only summary data are available.
Can I compare my load directly with another runner?
Not reliably. RPE is individualized, and athletes can perceive the same external workout differently.
Does a higher load mean better training?
Not automatically. More load simply indicates more accumulated duration and/or perceived intensity, and appropriate load depends on the athlete, training phase, and recovery context.