A common question runners ask—especially beginners—is, “How many miles should I run each week?”
While it’s a great question, the answer isn’t one-size-fits-all.
Your ideal weekly mileage depends on key factors, including your fitness level, injury history, and running goals.
Don’t worry, though—I’ve got you covered.
Let’s break down how to approach your weekly mileage based on where you are in your running journey.
For Beginners or 5K Preparation
If you’re just starting out or training for your first 5K, the key is to start slow.
A good rule of thumb is to aim for around 5 to 8 miles per week, spread over three sessions. As you build strength and stamina, you can gradually increase your mileage to 10 per week.
When I started running, I was told to keep my weekly mileage between 10 to 15 miles, spread across four days. I began with short 3-mile runs, focusing on consistency rather than speed.
You should also increase your mileage gently—no more than 10% per week—to avoid injury. Trust me, you don’t want to deal with an injury early on!
And if that feels overwhelming, don’t sweat it. You can begin with a walk/run method, alternating between jogging and walking.
Just two minutes of jogging and one minute of walking for 30 minutes is a great way to start. This approach eases you into running without overdoing it.
Returning to Running After a Break
If you’ve been away from running for a while but are in decent shape from other activities, you can be a little more aggressive with your mileage.
I suggest starting with 3 to 4 miles per session at a comfortable pace.
After I took a year off due to injury, getting back into running was humbling.
I remember when a five-mile run felt easy, but even two miles left me winded after the break.
The trick was not comparing my current fitness to my peak. Instead, I focused on how good it felt to be back out there, building back up at my own pace.
Training for a 10K
If you’ve tackled a 5K and are ready for the next step, a 10K (6.2 miles) might be your goal. Aim for a weekly mileage of 10 to 12 miles, with your longest run around 5 miles.
Most beginner 10K training plans suggest running 15 miles per week, divided into at least three runs.
If you’re new to running, consider following a Couch to 10K plan, which will gradually build you up to the distance.
Before my first 10K, I was nervous about pushing my mileage. But once I completed a few long runs, my confidence grew. Hitting the five-mile mark was a major milestone that showed me I could go farther.
Preparing for a Half Marathon
Gearing up for a half marathon means increasing your mileage steadily over several months. Stick to the 10% rule—don’t increase your weekly mileage by over 10%. Aim for 20 to 25 miles per week for a half marathon, with a long run making up about 20-30% of that total.
The long run should be slow and steady, focusing more on time spent running rather than speed. This helps prepare your body for race day without overloading it.
Training for a Marathon
Marathon training takes things to a whole new level. For this, you’re looking at 25 to 30 miles per week, gradually increasing your weekly long runs. Just spread your runs over several days to reduce the risk of injury.
I’ll never forget training for my first marathon. The first few weeks were manageable, but I started to feel the grind when my weekly mileage hit the 30-mile mark. One Saturday, I had to tackle an 18-mile long run, and it nearly broke me.
But finishing it gave me a massive sense of accomplishment. Trust me; tapering before the marathon was crucial—it helped my body recover and peak on race day.
Final Thoughts: What’s my ideal weekly mileage?
The right weekly running distance varies based on your goals and fitness level.
As a beginner, it’s crucial to start slow and gradually build up.
Whether prepping for a 5K, a half marathon, or a full marathon, listen to your body and progress at a pace that feels right for you.
Running is a journey—don’t rush it. Enjoy the process, stick to a plan, and you’ll be surprised at how much you can accomplish. Keep training strong, and the rest is just details!
Got questions or need advice? Drop them below—I’m here to help!
David D.