When I write fiction, I start gradually with 500 words/day and then work my way up to 2000 words/day. Once I've hit 2000 words/day, I write consistently every day, no days off.
Non fiction, not including research, is different. If I'm writing my own non fiction, then I can write a min. of 2000 words/day, often more, I don't need a gradual build up and I can take a day off if I want to. How much I write is mostly down to time constraints. If it's a freelance job, the I'm back to the 2000 words/day, unless it's a topic I find really interesting. I simply burn out.
This said. I'm not sure how much this will help you, as we each write at different speeds. There are writers out there who have the time and the ability to write more than 10K words/day and others who don't seem to be able to rise above 500 words/day (I used to be one of the latter).