Whether you’re a beginner lacing up your shoes for the first time or a seasoned marathoner looking to refine your training plan, one of the most common questions runners ask is: how many miles should I be running every week?
It Depends on Your Goal
Your weekly mileage should reflect your current fitness level, your running goals, and your timeline. Here’s a general breakdown based on training goals:
- Beginner (building consistency): 10–20 miles per week
- 5K/10K Training: 15–30 miles per week
- Half Marathon Training: 25–45 miles per week
- Marathon Training: 35–60+ miles per week
Quality Over Quantity
It’s not just about stacking miles—how you structure your weekly runs matters just as much. Most runners benefit from a mix of:
- 1 long run
- 1–2 easy/recovery runs
- 1 speed or hill workout
- Optional cross-training or rest days
How to Increase Mileage Safely
A good rule of thumb is the 10% rule: don’t increase your weekly mileage by more than 10% from the previous week. This helps reduce the risk of injury while building endurance gradually.
Also, build in a cutback week every 3–4 weeks to let your body recover and adapt.
Listen to Your Body
More miles don’t always equal better performance. Signs you may be overdoing it include:
- Lingering fatigue
- Aches that don’t fade with rest
- Loss of motivation or poor sleep
Train Smarter with the RunBetter App
If your goal race includes hills, don’t leave that to chance. The RunBetter App lets you simulate real race courses on any treadmill—so you can tailor your mileage and your workouts to exactly what race day will demand. Available for iOS and Android.
Final Thoughts
There’s no magic number that works for every runner, but with smart planning and a clear goal, your weekly mileage can work for—not against—you. Focus on consistency, balance, and recovery, and the results will follow.