Weekly Mileage: Find the Right Distance for Your Runs

Ever wonder how many miles you should log every week? The answer isn’t one‑size‑fits‑all, but you can nail it by looking at your goals, current fitness, and how much time you have. Below you’ll get a clear, step‑by‑step plan that works for beginners, seasoned runners, and anyone in between.

Start With a Baseline

First, figure out what you’re already doing. Grab your recent training log (or just write down the miles you ran last week) and add them up. That number is your baseline. If you’re new to running, your baseline might be as low as 5‑10 miles total. More experienced folks often sit around 20‑30 miles a week.

Why does this matter? Your body adapts to the stress you already give it. Jumping from 10 miles to 30 miles overnight is a recipe for sore muscles and injury. The baseline gives you a safe starting point for gradual growth.

Set a Realistic Goal

What are you aiming for? A 5K, a half‑marathon, better cardio, or just a healthier lifestyle? Different goals need different mileage. Roughly:

• 5K training: 15‑25 miles/week
• 10K training: 20‑35 miles/week
• Half‑marathon: 30‑45 miles/week
• General fitness: 10‑20 miles/week

Pick the range that matches your race distance or health aim. If you’re not racing, aim for the lower end of the range that feels doable.

Apply the 10‑Percent Rule

To keep injuries at bay, increase your weekly mileage by no more than 10 % each week. Say you ran 20 miles last week; this week you’d target 22 miles. Over a month, that steady climb adds up without overwhelming your muscles and joints.

If you hit a bump—like a sore shin or a busy work week—scale back. It’s better to stay consistent at a lower volume than to swing wildly up and down.

Mix In Different Run Types

Not every mile should feel the same. Split your weekly total into easy runs, a moderate‑pace run, and one quality session (tempo, interval, or long run). Example for a 30‑mile week:

• 3 easy runs @ 4‑5 mph (5 miles each)
• 1 moderate run @ 6‑7 mph (6 miles)
• 1 long run @ 5‑6 mph (12 miles)
• Rest or cross‑train the remaining days

This variety builds endurance, speed, and recovery ability while keeping the total mileage manageable.

Listen to Your Body

Numbers are a guide, not a law. If you feel tightness, excessive fatigue, or pain, pull back a few miles or swap a run for cross‑training (cycling, swimming, or yoga). Your weekly mileage should boost performance, not sabotage it.

Track how you feel after each run. Over time you’ll spot patterns—maybe you tolerate more miles on weekdays but need a lighter weekend. Adjust your plan accordingly.

Plan Your Week Ahead

Write a simple schedule on a piece of paper or a phone note. Put the mileage numbers next to each day so you know exactly what’s expected. Having a visual plan reduces the temptation to skip or overdo a session.

Remember to schedule at least one full rest day. Rest is when the body repairs and gets stronger, turning your weekly mileage into real fitness gains.

By starting with a realistic baseline, setting a clear goal, capping weekly increases at 10 %, mixing run types, and tuning in to how you feel, you’ll find the weekly mileage that works for you. Stick with it, stay flexible, and watch your running improve without the dreaded injury setbacks.