How Frequent Should You Run In a Week

Ideal mileage is a constant controversy on runners. It is a fact that the aerobic capacity of a certain runner doesn’t improve if they keep on running a total of 50 miles or more than digits to that in a weekly basis. If you have a target or if you are only interested in maintaining or even increase your fitness then this should probably be the mileage you should run in maximum. Furthermore, you can also maintain a fitness level good enough on less mileage run.

A running performance improves continuously for 50 miles or more than that in a week but aerobic conditioning cannot. There are several benefits of larger mileage. The benefits include the ability of the runner to burn large amount of fats improves for a period of time, the endurance of the muscles are increased day by day, and appropriate body weight maintenance as well. The usual upper limit in mileage can be around 80 miles to 100 miles in a week (this is for the physiological usefulness increase). Although several athletes also run 100 miles to 200 miles per week. Mostly, amateur runners does not run for distances like this sort for each week. On the other hand, many factors affect optimum mileage.

Here is a list of the many factors affecting optimum mileage.

  • Several lifestyle restrictions like for instance on work and family commitments and some other enjoyable activities you find interesting
  • The distance should be considered as well. If there is, how much distance would you want when racing because marathon runners needs higher mileage in a weekly basis more than 5 kilometer runners average distance run.
  • The training capacity of a person. The capacity in training before injury or illness happens. Such instances is greatly measured and affected by how the runner trains well however there are also in some instances that it is biological in factor or inherited differences in some cases. In the table setting below, it shows the rough guide on recommended mileages of runners in different experience and at different distance during races. It totally depends on the weekly mileage of a runner when it comes to their own circumstances also.

Recommended maximum weekly distances (in miles)

Race distance Beginner Intermediate Advanced
5km 10 – 20 15 – 25 30 – 40
10km 15 – 25 20 – 30 30 – 50
Half marathon 20 – 30 25 – 35 35 – 50
Marathon 30 – 40 40 – 50 40 – 60

Running these distances in a whole year is not necessary. These are only weekly averages pertaining to peak weeks when talking about the distances to cover before a race. Taking regular breaks in a year is recommended. This is to reduce the mileage and give chance for your body to build up once more. If you have a goal on simply keeping your body fit, you need to aim in running about a week for 30 miles in total.


How rapidly should you increase the mileage?

Never increase your mileage weekly too rapidly. This is for your safety and to avoid impeccable injuries or illnesses. There is a good rule that runners have been following, never increase mileage in a weekly basis by 10% or more of that. If you run 20 miles per week, never increase it in a weekly mileage basis more of 2 miles per week. If running above 20 of miles per week, try to maintain it. For example, if you run 10 miles per week, do not increase it and run 12 miles on the next week. Furthermore, if you run about 35 miles per week, do not run 38.5 miles more of that for next week’s count.

These are important guidelines to remember and keep in mind always because we know that excessive increase and build-up ruins the mileage training so it causes the runner to have injuries. Many amateur or new runners believe they become exceptions of the rule since they are newbies and they can perform more than this but they are wrong! Such wrongful beliefs or myths should be avoided to prevent harm. After all you are training in order to be good and it always takes time.


Long Run Distances (in miles)

Race distance Beginner Intermediate Advanced
5km 3 – 6 5 – 8 8 – 12
10km 5 – 8 6 – 10 10 – 15
Half marathon 10 – 13 11 – 15 13 – 20
Marathon 18 – 20 18 – 20 18 – 22

For a better experience on this site, please enable JavaScript in your browser