It really depends on where you’re at in your running journey. I would also reiterate that you don’t need to be running exactly the same mileage or route or frequency every single week to either enjoy the run or get the benefits. Yes, of course you’re far more likely to reap more long term health benefits if you run more regularly; little and often. But if you often go through phases with running, that’s okay too. It’s always better to do something than nothing ever. Learn how to get into running as a beginner.
But let’s say you’re either a beginner runner, a bit more experienced, or a next level pro, and you want to know (beause you’re serious about running now) how many miles should you be running per week. Let’s take a look:
Understanding your running goals
The ideal number of miles to run per week depends on your fitness level, running goals, and overall health. Here’s a general breakdown of weekly mileage recommendations for different levels of runners:
| Runner Type | Recommended Weekly Mileage | Example Routine |
| Beginner | 2-3 runs per week, gradually increasing mileage to 15-20 miles | Monday: Easy run (3-4 miles) Wednesday: Interval training (2-3 miles with speed intervals) Sunday: Long run (5-6 miles) |
| Intermediate | 3-4 runs per week, aiming for 25-35 miles | Monday: Easy run (4-5 miles) Tuesday: Interval training (3-4 miles with speed intervals) Thursday: Tempo run (3-4 miles at a challenging pace) Sunday: Long run (8-10 miles) |
| Experienced | 4-5 runs per week, targeting 30-40+ miles | Monday: Easy run (4-5 miles) Tuesday: Interval training (3-4 miles with speed intervals Wednesday: Hill repeats (2-3 miles) Friday: Tempo run (4-5 miles at a challenging pace) Sunday: Long run (10-15+ miles) |
How many miles should you be running per week?
Consistent miles
Many runners make the mistake of prioritizing high-mileage weeks, often driven by the desire for impressive Strava stats. While occasional “epic” mileage can be beneficial during peak training, it’s essential to maintain a sustainable approach throughout the year.
Finding your sustainable mileage
- Consider Your Goals: Are you training for a specific race or simply aiming to improve your overall fitness?
- Assess Your Fitness Level: Your current running ability will influence how much you can handle.
- Listen to Your Body: Pay attention to signs of fatigue, soreness, or injury.
- Factor in Time Constraints: Your schedule will determine how much time you can dedicate to running.
Balancing mileage and pace
- Faster Runners, Higher Mileage: Runners with faster paces can typically handle higher weekly mileage.
- Time on Feet Matters: Focus on the total time you spend running, rather than solely on the distance.
- Adjust for Days Per Week: The more days you run, the more time you can spend training.
Be sustainable and benefit from long term growth, don’t just burn out
Instead of striving for “epic” mileage, aim for consistency throughout the year. This means having lower mileage weeks for recovery and higher mileage weeks during specific training periods. For many recreational runners, a consistent weekly mileage of 30-40 miles can be highly beneficial.
Remember: The key to long-term progress is a sustainable training plan that balances mileage, pace, and recovery. By focusing on consistency and listening to your body, you can achieve your running goals while minimizing the risk of injury or burnout.
What affects how many miles you can run every week?
- Fitness Level: Your current fitness level will influence how much you can handle initially.
- Running Goals: Are you training for a specific race or simply aiming to improve your overall fitness?
- Injury History: If you have a history of injuries, it’s essential to start slowly and listen to your body.
- Time Constraints: Your schedule will also play a role in determining how much time you can dedicate to running.
How do you increase your weekly mileage?
- Start Slowly: Gradually increase your mileage by no more than 10% per week.
- Listen to Your Body: Pay attention to any pain or discomfort and adjust your mileage accordingly.
- Cross-Training: Incorporate other low-impact activities like swimming or cycling to reduce stress on your running muscles.
- Rest Days: Ensure you’re getting enough rest to allow your body to recover.
- Nutrition: Proper nutrition is essential for supporting your running goals.
Remember, these are general guidelines. It’s important to find what works best for you and your individual needs.
Starting a running journey can be hard. That’s why I like to remember funny quotes about running to inspire me. Not only that, but also the huge mental health benefits.
Written by Katie McDonald, 16th September 2024
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