The question of how many miles a week constitutes “good” running is common, yet the answer is highly personal and variable. Weekly mileage, the total distance a runner covers in seven days, serves as a fundamental metric for tracking training load and adaptation. Appropriate volume depends entirely on an individual’s current fitness level, running experience, and specific athletic goals. Determining the right number requires balancing the desire for fitness improvement with the body’s need for recovery, making the calculation a dynamic process.
Establishing Your Baseline Mileage
For those new to running or focused on general health, establishing a low, consistent baseline mileage is the initial objective. A non-runner should start with a modest volume, often 3 to 5 miles per week, primarily using a run/walk method. The focus at this stage is on building tissue tolerance to the impact forces of running and developing basic cardiovascular endurance.
Once comfortable with consistent movement, maintenance mileage for general cardiovascular health and weight management typically falls between 5 and 15 miles per week. This range usually involves running two to three times a week for 20 to 40 minutes per session. For beginners, consistency of frequency, such as running every other day, is more beneficial than focusing on the distance of any single run, ensuring the musculoskeletal system adapts gradually.
Mileage for Specific Fitness Goals
The definition of a “good” weekly mileage shifts when training for a specific race distance. The goal determines the necessary volume to prepare the body for the sustained effort required. Training for a 5-kilometer race typically requires a peak weekly mileage of 10 to 25 miles for an average runner. This volume supports the speed work and aerobic capacity needed for a shorter, faster event.
Moving up to a 10-kilometer race necessitates a higher average, with most training plans peaking between 15 and 30 miles per week. Preparing for a half marathon (13.1 miles) demands a significant increase in volume to build endurance, with peak weekly mileage commonly falling in the 20 to 40-mile range. This higher volume incorporates a weekly long run that progresses toward the race distance.
Marathon training requires the highest sustained weekly mileage to adapt the body for the 26.2-mile distance. Most runners preparing for a marathon will see their training volume peak between 30 and 60 miles per week, depending on their experience level and time goal. While a beginner focused on simply finishing might be at the lower end, a runner aiming for a specific time goal will need to sustain higher weekly totals. The training volume must support a consistent long run that prepares the body for the fatigue of race day.
The Principles of Safe Progression
Increasing weekly running volume must be done methodically to prevent common running injuries, which are often caused by doing “too much, too soon.” The widely accepted guideline for safely building mileage is the “10% Rule.” This principle advises runners not to increase their total weekly mileage by more than ten percent over the previous week’s total. For example, a runner logging 20 miles one week should run no more than 22 miles the following week.
This incremental approach allows the body’s connective tissues, such as tendons and ligaments, time to strengthen and adapt to the increased stress. While the 10% guideline is not a strict biological law, it provides a simple, conservative framework for novice runners or those returning from a break. Incorporating scheduled “down weeks” or “cutback weeks” is another important safety protocol. These weeks involve purposely reducing mileage, often by 15 to 30 percent, every third or fourth week to allow for deeper physical recovery and adaptation.
Recognizing Signs of Overtraining
Exceeding a body’s capacity for training load can lead to overtraining syndrome, which occurs when the physical stress of running outweighs the body’s ability to recover and adapt. One measurable sign is a persistent elevation in the resting heart rate, often 3 to 5 beats per minute higher than the individual’s baseline, suggesting the nervous system is under chronic stress.
Other physical indicators include persistent muscle soreness or “niggles” that take longer than usual to resolve, and frequent low-level illnesses such as colds. Psychological symptoms are also common, manifesting as chronic fatigue not alleviated by rest, poor sleep quality, or a loss of motivation for running. Recognizing these symptoms early allows a runner to reduce their training volume and intensity before a serious injury or burnout occurs.