There’s no one-size-fits-all answer to the question of how many miles you should run each week. Your ideal mileage depends on your race goals, experience, and fitness level. Whether you’re training for a 5K or a marathon, the key is finding the right balance between building endurance and avoiding injury. Here’s a guide to help you figure out how many miles to run each week based on your specific needs.
1. Match Your Mileage to Your Race Distance and Goals
The longer the race, the more miles you’ll need to log. But even for shorter races, you’ll need a mix of long runs, speed sessions, and recovery days to get the most out of your training.
“If you’re preparing for a marathon, your weekly mileage will naturally be higher than if you’re training for a 5K,” says Rich Velazquez, chief operating officer of Mile High Run Club. No matter the race distance, your weekly plan should include:
- Long runs: Slow-paced, gradually increasing in length to prepare for race day.
- Speed workouts: Shorter, faster runs to help improve your race pace.
- Recovery runs: Easier, low-mileage days that allow your body to heal and adapt.
Your performance goals also play a huge role. If you want to finish, you can run fewer miles. But if you’re aiming for a personal best, you’ll likely need to increase your weekly mileage to build aerobic capacity and endurance. Melanie Kann, a running coach with New York Road Runners, explains: “The more time you spend on your feet, the stronger your aerobic engine becomes, allowing you to go farther and faster.”
2. Diversify Your Training for Better Results
Running the same pace day in and day out won’t maximize your fitness. Instead, vary your training by including different types of runs, each with its own benefits.
- Speed training improves running economy, helping you move more efficiently.
- Interval training strengthens your endurance at faster speeds.
- Tempo running builds stamina by maintaining consistent, challenging paces over time.
- Long-distance training conditions your body to handle longer periods of physical stress.
“Mixing these workouts keeps your body guessing and helps you become a more well-rounded runner,” says Velazquez. Running faster than your race pace in training makes your goal pace feel easier come race day.
3. Progress Gradually to Avoid Injury
When increasing your mileage, it’s essential to be patient and allow your body to adapt. A common approach is to follow the 10 percent rule, meaning you shouldn’t increase your mileage by more than 10 percent per week.
Velazquez recommends a system of building mileage over three weeks, followed by a lighter recovery week. This approach lets your body adapt to the demands of longer runs while reducing your injury risk.
“Think about quality over quantity,” adds Kann. “If you’re incorporating more speed work, avoid running an overly long run that same week. Your body needs time to recover and rebuild.”
4. Listen to Your Body and Adjust Accordingly
While a training plan provides structure, it’s important to adapt it based on how your body feels. Sticking to a plan at all costs can lead to overtraining, which may negatively affect performance or lead to injury. Common signs of overtraining include disrupted sleep, elevated heart rate, and constant fatigue.
“If you’re experiencing persistent pain on one side of your body, that’s a sign something’s wrong,” warns Kann. It’s okay to adjust your training. Velazquez emphasizes the importance of rest: “A healthy runner beats an injured one every time.”
Don’t be afraid to reschedule workouts if your body needs more recovery time. The goal is to arrive at race day feeling strong, not burnt out.
5. Recovering from Injury? Scale Back Your Mileage
Coming back from an injury requires a cautious approach to avoid re-aggravating the problem. Before jumping back into running, make sure you can walk pain-free for at least 45 minutes. Once you’re ready to run, adjust your mileage based on how long you’ve been sidelined.
If you’ve taken a short break, you can usually resume close to your previous mileage. But if you’ve been out for a longer period—say, a month or more—start at about 50-60% of your pre-injury mileage and build back slowly.
Running is a long game, and returning to form safely is more important than rushing back into high mileage. Patience and consistency will ensure you’re ready to race again without risking further setbacks.
Conclusion
Finding the right weekly mileage is a highly individual process that depends on your race goals, fitness level, and the demands of your training plan. By balancing longer runs, speed work, and recovery, and by increasing mileage gradually, you’ll improve as a runner while minimizing injury risks. Above all, listen to your body—staying healthy and injury-free is the key to achieving your best performance on race day.
