I know the mileage thing can feel confusing when you’re just starting out.
How much is too much? What if you feel great—should you do more? What if you feel like roadkill after 5 minutes?
I’ve coached tons of new runners through this, and trust me—these are normal questions. Let’s knock them out one by one.
How Many Miles Should I Run in My First Week?
If you’re fresh off the couch, or just now making running a regular thing, don’t go big out the gate.
Start around 6 to 8 miles spread out over the week. That could be two or three runs—maybe something like 2 miles Tuesday, 2 Thursday, 2 Saturday. Or 3 runs of 2–3 miles if you’re feeling a bit more ready.
That’s it. Seriously. You’re not proving anything here except that your joints and muscles can handle the pounding.
Now, if even that feels like too much? No problem. Drop it to 3–4 miles total. Maybe walk-run the whole thing. I’ve had runners start there and end up finishing half marathons six months later.
The goal of week one isn’t distance—it’s rhythm. Show up, feel it out, and see what your body says.
How Many Miles Per Week After That?
Everyone’s different, but a good rule of thumb for your first month is:
- Week 1: 6–8 miles
- Week 2: 8–10 miles
- Week 3: 10–12 miles
Stick to the ~10% rule. Don’t go from 10 to 20 in a week just because you had coffee and felt fired up. I’ve made that mistake and paid for it in shin splints.
By the end of the month, many beginners find their groove somewhere around 10–15 miles per week. That’s a solid place to build fitness, burn fat, and still have knees that like you.
Some folks—especially if they’ve done other sports—can reach 15–20 miles a week after a couple of months. Totally doable, as long as your body is handling the load.
But always listen to your legs more than your ego. If you hit 12 miles one week and everything aches, stay there for a while. The gains don’t disappear just because you’re not adding mileage every week.
How Do I Increase Mileage Without Getting Hurt?
This is where most runners screw up. They jump too far, too fast, and end up sidelined.
Here’s how to play it smart:
Stick to the 10% Rule
If you ran 10 miles last week, run 11 this week. Not 15. Not 18 because you felt inspired. Eleven. Keep it boring. That’s how you stay healthy.
Only Change One Thing
Add a day OR add distance—not both.
For example, either stretch your long run by a mile or run the same mileage but add a 4th day. Don’t get greedy.
Use Step-Down Weeks
Run more for two or three weeks, then back off. Like this:
10 miles → 11 → 12 → back to 9 → then up to 13 → 14…
Think of it like two steps forward, one step back. It keeps your body from crashing.
Extend Your Long Run First
Want to increase volume? Add a mile to your weekend long run. It’s easier on your body than making every run longer.
Watch Your Body Like a Hawk
Soreness that won’t go away, tired legs that feel like bricks, or a resting heart rate that’s climbing? Those are signs you’re pushing too hard. Back off now, or you’ll be forced to later.
Cross-Train for Bonus Volume
I’ve used this for runners who want more fitness but can’t handle more impact. Add swimming, biking, or elliptical on off days. It builds endurance without trashing your joints.
Bottom line: take your time. This is a long game. You’re not trying to break records in month one—you’re building a base so you can keep training without falling apart.
Should I Run Every Day?
No. Just no. Not when you’re starting out.
Your body needs time to rebuild after runs. Every single beginner I’ve worked with has performed better on 3–4 runs per week, not 7.
A good setup might look like:
- Run: Monday, Wednesday, Friday
- Long run: Saturday
- Rest or light cross-train: Tuesday, Thursday, Sunday
Even 2 days a week is fine at the start. You’ll be surprised how much that builds up over time.
Yes, I know it’s tempting to run every day when you’re excited. But trust me: more is not always better. More is often broken. Take rest seriously—it’s part of training, not slacking.
As the saying goes: “You get stronger in the rest, not the reps.”
How Do I Know If I’m Overdoing It?
Your body will throw up warning flags. Here are the ones to look for:
- Persistent soreness that doesn’t go away? Red flag.
- Sharp pain in joints? Stop immediately.
- Always exhausted even after sleep? You’re overcooked.
- Getting slower despite training? Classic overtraining.
- Mood swings or dreading your runs? That’s your brain waving the white flag.
- Can’t sleep or lost your appetite? That’s your nervous system saying, “Chill out.”
Been there. I once jumped my mileage too fast and felt like I had mono for two weeks. I slept 10 hours and still wanted a nap. I backed off, and boom—energy came back.
Don’t ignore the signs. Take an extra rest day, reduce your mileage, and get some recovery in—stretching, foam rolling, hot showers, even naps.
And if it’s a weird pain that changes your form, stop running and get checked out. No shame in that.
Should I Train by Distance or Time?
Great question. I’ve done both, and coached both. Here’s my take:
Distance is clean and measurable. If you’re training for a 5K, yeah, at some point you need to be able to run 3.1 miles. But chasing miles too soon can push beginners to overdo it, especially if you’re slower and it takes you a long time to finish.
Time is gentler and smarter for most beginners. Run 20 minutes. Or 30 minutes. Your body doesn’t know “miles”—it knows stress and effort. So 20 minutes at your pace is perfect, whether that’s 1.5 miles or 3.
When I first started, I switched to time-based runs just to keep myself sane. I’d go out for 25 minutes and not even care how far I went. No pressure. It helped me build endurance without the mental beatdown of slow mile splits.
You can mix both. A sample week might be:
- Tuesday: 30 minutes easy
- Thursday: 3 miles at tempo
- Saturday: 60 minutes long run
It all works. Pick what keeps you moving. That’s the win.
Let’s Hear From You
So, what’s your weekly mileage right now? Do you run by time or distance?
Drop a comment—I’d love to hear where you’re at and help you build a smart plan that fits your life.
Remember: this is your journey. No need to compare. Stay patient, stay consistent, and keep logging those miles—one step at a time.