| Running is a skill sport. The more you run, the better of a runner you become. Up until a certain point, running more miles per week will make you a better runner. But how do you know what that point is? How many miles should you run per week? Show First, it is vital to recognize individual variations. Factors including genetics, injury background and risk, training background, work and life stress and schedules, gender, medical conditions, sleep, and nutrition must be considered. Second, think of mileage beyond races. Oftentimes, runners view mileage in relation to a single race. They will aim to run 30-mile weeks for a half marathon or 50 mile weeks for a marathon, but then drop down their mileage to a mere fraction of that between races. However, framing of your mileage beyond the context of races leads to long-term growth. Aerobic development breakthroughs come from consistent weekly mileage. If you can run 30 miles per week for a majority of the year, your half marathon time will be faster than if you only ran 30 miles in the weeks leading up to a race. You will experience breakthroughs when you safely increase your mileage. If you build from 15 miles per week to 25, from 30 miles per week to 40, and even from 40 miles per week to 50, you will find yourself becoming a faster, stronger runner. But that does not mean every runner will thrive under 50 miles per week. Let’s examine some of the factors to consider in determining exactly how many miles you should run per week. Balance Your IntensityIf you pace most of your runs at a moderate effort, you will likely struggle to maintain a higher mileage. Slow down and run easy. You can define easy either subjectively (comfortable enough to carry on a conversation) or objectively (65-79% of max heart rate or ~70-80% of your 10K race pace). Easy effort facilitates both aerobic development and recovery. If you struggle to run a certain mileage, you may be running too many of your miles at too high of an effort. During a base-building phase, make almost all of your miles easy. This will aid in adaptation; after a base-building phase, you will likely notice how much more comfortable you feel at higher mileage. Even beyond doing most of your runs easy, intensity matters in determining mileage. Training load is a balance of intensity and volume. To keep the training scales in balance, you do not want to push your training load beyond what you can recover from. The more intensity you run, the fewer miles per week you will run as well. This approach is practiced even at the elite level; elite 5K runners run fewer miles per week than elite marathoners. On a recreational level, a runner training for 5Ks and 10Ks will generally run a lower weekly mileage (with more demanding of workouts) than a runner training for a marathon or a 50K. (That is not to say that speed-focused runners should only run low mileage; they will still benefit from aerobic development.) What Can You Maintain Consistently?In the book The Happy Runner, coach David Roche summarizes the most effective approach to training in a single sentence: “Consistent beats epic because epic is not consistent.” Maybe you can hit an epic mileage (whatever that is for you). In peak training, that epic may be appropriate, because peak training is not what you are trying to maintain consistently. However, when looking at weekly mileage for a majority of the year, what is sustainable for you? For example, 60 miles per week is epic for many recreational runners. Maybe they can sustain it for a peak week or two, but in the long term such training load is time-consuming and exhausting. Without proper recovery, the high mileage could lead to a cycle of injuries or burnout (see more about recovery as a factor below). The combination of injury and inconsistency would negate any benefits of that particular mileage. Instead, think about what you can maintain consistently. Consistently means throughout the majority of the year; you will have lower mileage for recovery and higher mileage in the eight weeks to twelve weeks of specific training for a race. If you can maintain 40 miles per week consistently, that goes much farther for improvement than big weeks of 60 miles followed by months of burnout or injury. If it helps, think of your mileage in terms of months and years, not weeks. A long-term perspective begets long-term growth. Think Time on your FeetRecreational runners vary immensely in their paces. As a coach, I work with runners who run anywhere from 5:45 min/mile to 15:00 min/mile pace for the 5K, which translates to anywhere from a 7:45/mile to a 18:00/mile for an easy run pace. The same weekly mileage would look radically different for those different runners. Generally speaking, faster runners can handle higher mileage because it takes them less time. A fifty-mile week would be sustainable and realistic for a runner whose easy pace is 8:00/mile (covering 7 miles in under an hour); for a runner with an easy pace of 12:30/mile (covering 7 miles in closer to 1.5 hours), it would be too time-consuming and less beneficial. The number of days you run per week also factors into weekly mileage. The more days you run, the more time you can spend running. The fewer days per week you run, the more limited your training hours are. Think of your mileage in the context of training hours per week. After all, the body does not know mileage; it knows time on feet and intensity. Physiological adaptations come from training for a certain amount of time, such as half an hour, one hour, and two hours. Two runners can both benefit from training for seven hours per week, even if one achieves a weekly mileage of 35 and the other of 50 miles per week. When considering your weekly mileage, think in terms of time on your feet. The same weekly mileage will look very different for runners of different paces. Do not fall into a comparison trap. Do not think you have to run x miles per week to improve; focus on the number of hours per week spent running. Do You Enjoy the Process?Many runners thrive both physically and mentally with higher amounts of mileage. That does not mean every runner enjoys high mileage. From coaching experience, I see numerous runners who physically and mentally thrive on moderate mileage with about four runs per week. If you hate high mileage, you will come to hate running – and no runner runs well when they start to resent the sport. How Well Do You Recover?Sixty miles per week may work great for your friend with older kids, no commute, and the ability to sleep 8 hours every night. However, you want to look at your current circumstances. How many hours of sleep do you consistently get? Are you are chasing a toddler all day or on your feet at work? Do you have a long commute or a stressful job? Mileage should never come at the sacrifice of sleep. Runners need seven to nine hours of sleep to recover from training. Without recovery, you lose the ability to fully adapt to training. Do not sacrifice rest days or cutback weeks either in favor of mileage. Take at least one rest day per week – a true, real rest day from high-intensity or high-impact exercise. If you think you are getting injured from mileage, look at what you are doing on your rest days. Cutback weeks also support adaptation and recovery, thus helping you maintain consistent mileage. Make Time for Supplemental TrainingYour mileage should permit supplemental training. If you run all the miles yet neglect strength training, mobility work, and foam rolling, then you play with fire. High mileage without supplemental training can reinforce poor form and increase injury risk. If time is a factor (which it is for many runners), be sure to allow time for strength training and mobility work in your weekly schedule. You will benefit more from 35 miles per week with two strength sessions and daily foam rolling than you will from 45 miles per week with no supplemental training. (Here is how to fit it all in!) As you can see, numerous factors go into determining how many miles you should run per week. Your stage of life will even affect mileage; you may find one year you can handle higher weekly mileage, then you need to scale back, before building again. Listen to your body, but also do not be afraid to challenge yourself. Whether you want to run more mileage to complete your first marathon or half marathon, competitively race, run faster, or simply unlock your full potential as a runner, I can help you! Email me at [email protected] or contact me via my coaching services page. How do you decide how many miles to run per week? Share this postShare on facebook Share on twitter Share on linkedin Share on pinterest Share on email July 1, 2020 at 2:35 am It can be tricky to find the right mileage, especially when you’re not following a training plan! I’ve been building up my mileage a bit but its still hovering between 25-30 miles a week right now. I don’t think I can go much higher than that without sacrificing sleep and recovery. But this seems to be a good amount for me and since I can be injury prone I don’t want to push it too much anyway! Reply July 1, 2020 at 6:10 am It has always been tricky for me to find my perfect weekly mileage. As an injury prone (older?) runner, I know I do better with moderate mileage loads. I like the idea of looking more at time spent running than mileage. Thanks for the tips and for linkingup Reply July 1, 2020 at 1:42 pm Right now, if I can walk or run 3.5-4 miles a day, I feel like I’ve hit my sweet spot. Obviously, some of that is PT, and some of that is just personal preference. We will see what happens when I start setting my goals above a 5K Reply July 1, 2020 at 6:12 pm Even when I’m not training for a race I follow the same basic plan, maybe not as much speed work and I generally top off at a 10 mile long run, but I do keep running around 25-30 miles a week, which has worked well for me. I do laugh to remember that 20 years ago or so I regularly ran 40-50 miles a week. And it probably took me around the same amount of time as it does now. 🙂 Reply March 20, 2022 at 4:09 am I also laugh when I think of how fast I used to be at 25 , cycling everywhere at over 20mph average and running 50 miles on a good week cruising at around 7 to 8mph 🏃♂️🏃♂️ I am now 54 and although my speed has dropped ( average 5.5-6 mph) I still run every day 365 days a year , 50 to 70 miles makes my heart sing , I don’t care that I get overtaken 🤣 for my love of running , joy is in the epic distance. Keep rolling everyone, we are a special breed 🏃♂️🤗🤗♥️ Reply September 20, 2020 at 6:13 pm I’ve built up to running 30-35 miles per week and find it quite sustainable. I’m trying to push that a bit lately, but only because I have the time and my body feels ready. I think 25-30 miles per week is my body’s non-race, steady-state sweet spot. But I’m a junkie and could definitely do 50-75 + miles if time allowed! Reply
October 11, 2020 at 8:24 am Good article. So important to make training sustainable, enjoyable and allowing you to fit it in with other commitments. Also need to take breaks from running at appropriate times as you will for work holidays. Reply
December 8, 2020 at 9:19 am I’m almost 70. Had a heart double by pass surgery on jan 24th. Started running on May 1st. I’ve been able to run 16 miles a week now.I have been a runner since 6th grade. This by pass thing has put my running in a new perspective. It has taught me to be cautious and still be determined. I have a 5k race next Saturday and want to be under 50 minutes. Reply
January 31, 2021 at 11:30 pm I really enjoyed this article. Thank you. I took from it to refocus on minutes instead of miles. I tend to think of miles and then chase how fast I can do those miles and then when that mileage becomes easier, I tick up the miles and start chasing time again. I’m running about 3h per week spread over 5 runs (roughly 20 miles @ 8:45/mile pace). I find it hard not to push the intensity because that effort is what makes it feel like I’m doing it right, and I’m competitive with myself. Sometimes I say I’m going to do an easy run but the pace isn’t that much slower than usual. I fall into the hot-and-cold trap when I run a lot for a couple months and then get injured or burn out. I really want to just stay in the game. This article made me think I could get more value out of a similar mileage load just by spending more time on the road at a slower pace. All the readers’ comments, sadly, are focused on mileage, which I think the writer is trying to teach us to avoid. So, fellow readers and runners, I would like to know how much time per week you spend on the road and over how many runs? What ratio works for you? 5 1hr runs? 6 45m runs? 4 40m runs and one 1.5h run? Etc.? Reply
February 24, 2021 at 10:39 pm i would be curious to know the effects of hardcore running on those who are vegan vs those who still consume animal products. is the heart healthier or the same? Reply
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July 27, 2021 at 7:12 am Thanks for the above ideas. I have been running about 12 years and in now in late 60’s. I do strength workouts, yoga, stretches, jump rope. How many runs should I do weekly. I do 2 to 3 per week. I do take breaks. The most I have done was 7 miles a long run. I start to feel great into the 4 miles. I run for fun and enjoyment. I do not do races or marathons, they are no fun for me. My plan is to do the above for the rest of my life. I also do garden and yard work and house work. any suggestions? Reply
November 7, 2021 at 2:45 pm I agree that sometimes you reach a point where more is not better. It is so important for each person to figure out what that point is for them. I also think that in order to be a well-balanced runner, it is so important to incorporate cross-training such as strength training. Thanks for sharing! Reply Pingback: How Much Running Is Too Much? 14 Signs You’re Running Too Much Pingback: How Much Running Is Too Much? 14 Signs You’re Running Too Much - Yeovil Marathon
May 4, 2022 at 10:04 pm My sweet spot is 40-50 miles a week. I make sleep a top priority because all of my runs are early in the morning. If I didn’t create this gap in the early mornings, I wouldn’t have the time. But 9pm latest I’m in bed. Those 8 hours fuel me. Been lucky to avoid injuries I guess. I do cross train and stretch quite a bit. I need the hour plus daily of running. Hard for me to take days off. Reply
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August 7, 2022 at 3:47 pm I find it hard not to push the power since that work causes it to feel as I’m getting everything done well, and I’m serious with myself. Some of the time I say I will do a simple run however the speed isn’t that a lot more slow than expected. I fall into the hot-and-cold snare when I run a great deal two or three months and afterward get harmed or wear out. Reply
August 29, 2022 at 5:05 pm Thanks for posting! Could not agree more with most everything stated here. Time on feet is way more important than actual mileage and completing most runs based on effort (not pace) is critical. We’ll written! Reply
October 20, 2022 at 6:35 am I somehow agree on most of the part but the fundamental is that one should run according to his/her condition and capacity. One formula can not be applied to all. Other than that I agree with your on most part for sure. Reply
October 31, 2022 at 7:19 am Hey, thanks for sharing such data based and insightful informative post/article. I have read the complete article and i can understand your point of view of yours like where you are coming and obviously thats not one button fits all but the majority so hats off to you! Reply
November 19, 2022 at 8:26 am It’s cool that you just need to share those tips with us. I assume that this text content is basically useful to Maine & having a great deal of knowledge. this is often undoubtedly the article that i will be able to attempt to follow. I continuously search to browse the standard content and at last I found this in your post. Thanks once more i actually appreciate you. How many miles is 25K in miles?The 25K run (25 kilometers, approximately 15.52 miles) is a long distance running footrace that is between the distance of a half marathon and a marathon.
How long does a 25K run take?25K: 9.34 min/mile. 30K: 9.52 min/mile. 35K: 10.25 min/mile. 40K: 10.45 min/mile.
How do I prepare for a 25K?So you'll want to have at least one training run of 13 miles or more behind you before you take on the All-Day 25K. In addition to being fit, you'll also want to be well rested for the All-Day 25K, just as you would be for a normal race. Train lightly for two days before the All-Day 25K.
How long is a 5K run in miles?A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.
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How many miles in a 25k
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