how many miles should i run a week

3 min read 15-04-2025

Meta Description: Wondering how many miles you should run each week? This comprehensive guide breaks down the ideal weekly mileage for beginners, intermediate, and advanced runners, considering your goals and experience level. Learn how to safely increase mileage, prevent injuries, and tailor your running plan for optimal results! Discover the perfect running schedule for you!

Finding Your Perfect Weekly Mileage: A Personalized Approach

So, you're lacing up your running shoes and ready to hit the pavement. But the question looms: how many miles should you actually be running each week? There's no magic number that applies to everyone. The ideal weekly mileage depends heavily on your current fitness level, running goals, and experience. Let's break it down.

Beginner Runners (0-3 months of consistent running):

Weekly Mileage Goal: Aim for 10-20 miles per week. This is crucial for building a solid base. Don't rush the process!
Training Schedule Example:
- Monday: Rest or cross-training (cycling, swimming)
- Tuesday: 3-mile easy run
- Wednesday: Rest or cross-training
- Thursday: 2-mile easy run
- Friday: Rest or cross-training
- Saturday: 4-mile long run
- Sunday: Rest
Key Considerations: Focus on consistent running rather than mileage. Listen to your body and take rest days seriously. Gradually increase your mileage by no more than 10% per week to avoid injury.

Intermediate Runners (3-12 months of consistent running):

Weekly Mileage Goal: 20-40 miles per week. You're building endurance and speed now.
Training Schedule Example:
- Monday: Rest or cross-training
- Tuesday: 4-mile easy run
- Wednesday: Interval training (e.g., 800m repeats)
- Thursday: 3-mile easy run
- Friday: Rest or cross-training
- Saturday: 6-8 mile long run
- Sunday: Easy 3-4 mile run
Key Considerations: Incorporate speed work and interval training to improve your pace. Continue to increase mileage gradually and prioritize rest and recovery.

Advanced Runners (12+ months of consistent running):

Weekly Mileage Goal: 40+ miles per week. This level requires a structured training plan, potentially with the guidance of a coach.
Training Schedule Example: A sample plan could include several runs per week with varying distances, paces, and types of workouts (e.g., tempo runs, hill repeats, easy runs). This should be tailored to specific race goals.
Key Considerations: Advanced training demands careful planning and attention to nutrition and recovery. Consider consulting a running coach to personalize your plan. Overtraining is a real risk at this level.

How to Safely Increase Your Weekly Mileage

Regardless of your experience level, gradual increases in mileage are key to injury prevention. Follow the 10% rule: increase your weekly mileage by no more than 10% from the previous week.

Listen to Your Body: Pain is a warning sign. Don't push through significant discomfort. Rest or modify your training as needed.
Incorporate Rest Days: Rest days are essential for muscle recovery and injury prevention.
Cross-Training: Activities like swimming, cycling, or strength training can supplement your running and improve overall fitness without stressing your joints.

What About My Running Goals?

Your running goals will also influence your weekly mileage.

Weight Loss: A combination of running and a healthy diet is crucial. Focus on consistent, moderate-intensity runs rather than extremely high mileage.
Endurance Running (Marathon, Ultramarathon): Higher mileage is necessary, but it must be approached strategically with a well-structured plan.
Speed and Performance: Higher mileage is important, but speed work and interval training become critical components.