How Much Should I Run?

To determine how much you should run each day or each week you need to look at the event you are training for. The longer the race the more weekly mileage you should be logging.

Whether you are preparing for your first 5K, or full marathon, you need to consider your weekly mileage. Long runs, speed work, and easy short runs, are what make up a typical running program.

Speed work and long runs will be relative to fitness level, experience and what you are training for. Adding a half mile or full mile to your long run every couple of weeks prepares your body for the distance in a slow progression. The same should be expected of speed work, increasing pace is a gradual process.

“Your long run should be conducted at a slow pace and eventually last as long as your projected race time (remember, it’s about time on feet versus miles); your speed day is shorter in duration but faster than your predicted race pace; and your recovery day should be an easy/slow pace and lower mileage than your planned race,”-Rich Velazquez

When you begin building weekly mileage, take a slow approach to the progression. A big increase in weekly mileage, too quickly, can lead to a higher risk of injury or possibly overtraining. Plan to add in the miles in a slow controlled manner over the course of your training.

Just because one training plan worked for a different runner, doesn't mean that the same plan will work for you. If you begin to feel excessive fatigue, decreased performance, or develop nagging pains or injuries, you should back off the speed and mileage.

Remember that if you are a beginner training for your first half marathon and your goal is to simply finish the race or enjoy the experience, your training will look different than an experienced runner training to place in the top.

An example of typical weekly mileage per type of event:
5K: 10-20 miles
10K: 20-30 miles
13.1: 30-40 miles
26.2: 30-60 miles

-See you on the road!