How Many Miles Should I Run Each Week?

“How many miles should I run?” is one of the most common running questions – and one of the most dangerous to answer with a single number. The right weekly mileage depends on your background, goals, and how much life stress you are juggling outside of training.

Instead of chasing someone else’s magic mileage, use simple ranges tied to race goals. Combine that with the Pace Calculator and Race Predictor so your training volume and training pace actually match.

Step 1: Pick a Mileage Band, Not a Single Number

Think in bands of weekly mileage you can repeat for months, not a one‑time peak. Here are sensible starting points for most runners:

• New runners / first 5K: 10–15 miles per week.
• 5K/10K improvement: 15–30 miles per week.
• Half marathon focus: 20–40 miles per week.
• Marathon focus: 30–55+ miles per week.

Stay at the low end of the band if you have a busy life, history of injury, or you’re coming back from a layoff. Only nudge upward when you’re absorbing the work well.

Step 2: Back into Mileage From Your Long Run

A simple rule of thumb: your weekly mileage is often 2.5–3.5× your long‑run distance. So if your long run is 6 miles, a total of 15–20 miles for the week is perfectly reasonable.

As you extend the long run, the rest of the week should grow with it. Use the 5K Pace Chart or Half Marathon Chart to estimate how long those long runs will take so you can budget time realistically.

Step 3: Keep Most Miles Easy

Weekly mileage only helps if you can recover from it. For most runners, 80–90% of total distance should be at an easy, conversational pace. Use the Heart Rate Zone Calculator to find a comfortable Zone 2 range and let that guide the bulk of your running.

The remaining miles can include one threshold or interval workout and, if you’re fit, some strides or short hills.

Sample Weekly Mileage Setups

Here are a few plug‑and‑play structures you can adapt:

• 15‑mile week (5K focus): 3, 4, and 8 miles.
• 25‑mile week (10K or half): 4, 5, 6, and 10 miles.
• 40‑mile week (half or marathon): 5, 6, 6, 8, and 15 miles.

Use the Pace Calculator to set easy, tempo, and interval paces so each day has a clear purpose.

How Fast Can You Add Miles?

The old “10% rule” is fine as a rough ceiling, but many runners can safely add a little more when they’re at lower mileage and a little less when they’re already high. A better guideline:

• Add no more than 3–5 total miles per week at a time.
• Hold the new mileage for 2–3 weeks before bumping again.
• Every 4th week, cut mileage by ~20–30% for a down week.

Weekly Mileage FAQ

How much should I run as a brand‑new runner?

Start with 2–3 runs per week totaling 6–10 miles, plus walking. Focus on finishing minutes on your feet instead of chasing a number. Once you can run 20–30 minutes continuously, you can build toward the 10–15 mile band.

What if I can’t hit the “recommended” mileage?

You can still race well off lower mileage if the structure is good. Use the calculators and Beginner 5K Plan or other guides on this site to make the most of the time you do have.

Is more always better?

Only up to the point where you recover well, stay healthy, and remain excited to train. Mileage is a tool, not a personality trait. Find the lowest amount that reliably moves you toward your goals and sit there more often than not.