How Many Miles Should I Run Each Week?

A very common question every runner eventually asks is, “How much mileage do I need to run every week to finish a marathon (or half)?”  There is really no simple answer to this as every runner is different.  For a beginner, if this is your first marathon (or half), the goal is to just finish the run.  As such, you can do the least amount of training that will get you over the finish line happy, healthy and injury-free.  If you are shooting for a personal best and have ran marathons in the past, more training volume can be tolerated and is actually necessary to improve your time.  However, more is not always better.  There is a point where increased training becomes counterproductive and might lead to injury.  Again, this is very subjective to each runner.  You need to listen to your body and slow down if you feel an injury coming.  As with all runners, the goal is to get you to the starting line healthy.  A healthy runner beats an injured runner all the time.

Here are some suggested weekly total mileage by events for elites versus the rest of us:*

 

Miles per week

Runner

5k

10k

Half Marathon

Marathon

Elite

70-80

80-100

100-110

100-140

Mortal

20-25

25-30

30-40

30-50

 

*source: runnersworld.com

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