How Many Miles Should I Be Running A Week

As a passionate runner, I understand the importance of finding the right balance in our training routines. One of the most common questions I hear from fellow runners is, “How many miles should I be running a week?” This is a critical consideration as it directly impacts our performance, endurance, and overall well-being.

Assessing Your Goals and Abilities

Before determining the ideal mileage for your weekly runs, it’s crucial to assess your personal goals and physical abilities. Are you training for a specific race, aiming to improve your endurance, or simply looking to maintain a healthy lifestyle? Your answers to these questions will significantly influence the weekly mileage that suits you best.

Factors to Consider

Factors to consider when deciding on the appropriate weekly mileage include your current fitness level, any pre-existing injuries, and your experience as a runner. It’s important to gradually increase your mileage if you’re a beginner, allowing your body to adapt and reduce the risk of injury.

Training Principles

For beginners, a conservative starting point might be around 15-20 miles per week, spread across several sessions. As your fitness improves, you can gradually increase this amount. It’s important to listen to your body and incorporate rest days into your routine to facilitate recovery.

Understanding Overtraining

Overtraining is a common concern among runners and can lead to fatigue, decreased performance, and even injury. It’s crucial to strike a balance between pushing your limits and avoiding overexertion. Keep an eye out for signs of overtraining, such as persistent fatigue, decreased motivation, and increased susceptibility to illness.

Varying Your Mileage

Consider incorporating varied mileage into your weekly routine. This might involve a long run, a tempo run, and some shorter recovery runs. This diversity can help improve your overall fitness and prevent monotony in your training.

Consulting with Experts

If you’re unsure about the ideal mileage for your weekly runs, don’t hesitate to consult with a running coach or a sports medicine professional. They can provide personalized guidance based on your specific goals and physical condition.


In conclusion, the ideal mileage for your weekly runs is a highly individualized aspect of your training routine. By carefully considering your goals, abilities, and physical condition, you can determine the appropriate number of miles to run each week. Remember, it’s not just about the quantity of miles, but also the quality of your runs and the overall balance in your training regimen.