How Many Miles Should I Run a Day? Tips from a Run Coach
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified personal trainer, USATF- RRCA-certified run coach
If you’re wondering how many miles should I run a day, I wanted to offer insights as a running coach, trainer, and lifelong runner. Whether you’re new to running or training for a marathon, the mileage you need to run depends on several factors. Your fitness level, history of injuries, and running goals are all part of the equation. No set amount of miles is best for everyone so we will break down the different considerations and offer some general guidelines that you can apply to your situation.
How Many Miles Should I Run a Day? Your Health Background
First, assess your fitness level and health. You'll want to start with a training plan that increases your weekly mileage gradually to prevent injuries and overtraining. In general, adding no more than 10 percent to your mileage from week to week will help you build endurance gradually from your current fitness level.
If you're a beginner runner or need a training plan to help you, head to our Training Center for training schedule options to suit your individual goals and fitness level.
If you tend to get injured easily or have a chronic condition that affects your running such as arthritis, you will want to consult with your doctor and do a lower volume of running miles. You may run two to three times a week on a soft, flat surface such as a treadmill or track, for instance, and do low-impact cross-training such as swimming, yoga, or cycling.
Training Principles to Practice
The key to figuring out how many miles should I run a day is to add miles to your training program gradually. In general, a good rule of thumb is to add no more than 10 percent more to your running miles, according to the National Academy of Sports Medicine. So if you run 10 miles in one week, you can add 10 percent - or 1 mile - to your program to run 11 miles the next week.
Also, take rest days so you don't run every day without a break. Regular rest and recovery days will help reduce your muscle soreness and give your body time to recover from workouts. A minimum of one rest day a week can help prevent common injuries like shin splints, stress fractures, tears in muscles or tendons.
Keep in mind your general conditioning level. If you have not been doing any workouts in the past month or few months, then it’s important to build your base fitness level with a program that includes easy-paced runs and walking. For a runner who has been training for months, on the other hand, you will be able to run more frequently and generally do more miles than a beginner.
Beginning Runners or Runners Coming Back After a Break
If you’re a beginning runner or just getting back into running after a break, you will want to follow a gradual training program and build your miles over time. Start with runs of 1 to 3 miles two to four times a week. Also, consider your general fitness level. If you have been doing cardio workouts regularly a few times a week or more, then you may be able to start with four sessions of 30 minutes a week. In this case, you can add more miles to your program faster than someone who has not been doing any physical activity.
If you’re starting a running program with no recent workouts under your belt, try doing some walking and run-walking workouts to begin. Check out the Runstreet Training Center for beginners’ training plans.
Here is a quick guide for how many miles should I run a day for beginners:
If you are new to workouts, start with a run-walking program and do 20 to 30 minutes 2 to 4 times a week to begin.
If you’ve been doing other cardio workouts regularly (a few times a week) and are beginning (or restarting) a running program, run for 1 to 3 miles 4 to 5 times a week.
Get your doctor’s permission before beginning any running or workout program.
Training for a 5K
If your goal is to run a 5K, how many miles you run a day will also depend on your fitness level and training habits. Here are some general guidelines for training for a 5K:
Run for 1 to 3 miles a day 3 to 4 times a week if you’re a beginner.
Run for 2 to 4 miles a day 4 to 5 times a week if you’ve been training regularly for at least two months.
Run 2 to 5 miles 5 to 6 times a week if you’re an advanced runner. To run a faster 5K, include speed workouts like intervals or tempo runs at least once a week in your training program.
Training for a 10K
If you’ve set your sights on running a 10K, you will want to increase your mileage slowly and do one long run a week up to 6 or 7 miles. Here are some general guidelines for how many miles to run a day for 10K training:
Run 3 to 6 miles 4 to 5 times a week if you’re building up your endurance for a 10K.
Run 3 to 7 miles up to 6 days a week if you’re an experienced runner who has been running regularly for at least two months.
For advanced runners, you can do speed workouts such as interval training and tempo runs twice a week to get faster.
Half Marathon Training
To train for a half marathon, build your endurance with a weekly long run and regular miles throughout the week. Here are some general mileage guidelines:
Run 3 to 12 miles 4 to 5 times a week to build your endurance. Do one long run a week, which you can gradually increase until you run 12 miles.
Run 3 to 13 miles 5 to 6 times a week if you’re an intermediate runner. Include one long run of up to 13 miles in your program. If you have a time goal for your race, also do a tempo run or other speed workout at least one time per week.
Taper your running miles in the final two weeks before your race. This means you’ll decrease your mileage and long runs to conserve energy for your race.
Marathon Training
Long-distance running plans will vary more as you get into the higher mileage races. Pro runners may run 120 miles or more a week when marathon training while most everyday runners run 35 to 60 miles a week to train for a marathon.
Here are some guidelines for marathon running mileage:
Run 3 to 22 miles a day 4 to 5 times a week for marathon training for beginners and intermediate runners. Do one long run a week, gradually building up to 20 or more miles, and take a rest day after your long run.
Run 4 to 24 miles a day 5 or more times a week for marathon training for intermediate and advanced runners. Do one long run a week, gradually building up to 20 or more miles, and take a rest day after your long run. Include at least one-speed workout a week in your program if you have a marathon time goal.
Vary your training miles. Most days you will probably run between 5 and 7 miles, with a long run once a week.
When you’re figuring out how many miles should I run a day, the answer depends on you - your running goals, fitness level, and health. For most people, I recommend increasing your miles gradually and taking at least one rest day a week to allow your body to recover.
FAQs
How many miles should you run a day?
The exact amount you should run depends on your fitness level and goals. For most people, running 20 to 30 minutes per day three to four times per week is good for optimal health benefits. Advanced runners may run 30 to 60 or more minutes up to six times per week.
How many miles a day is ideal?
If you’re running, 2 to 4 miles a day will give you great health benefits. For walkers, aiming for 8,000 to 10,000 steps per day is optimal for most people. Older people may only need 6,000 steps per day, however. See our post on the Recommended Steps Per Day by Age for more guidelines on setting daily step goals for good health.
How many miles should I run a week to stay healthy?
For beginners, running 10 to 15 miles per week will offer many health and fitness benefits. For intermediate and advanced runners, 20 to 30 miles per week is sufficient to maintain fitness.
How many miles should I run to lose weight?
On average, running 1 mile burns 100 calories. Since a pound of body weight is equal to 3,500 calories, you would need to run 35 miles to lose one pound. Following a nutritious eating program can help immensely with your running and weight loss program.
Related Post: Running for Weight Loss Guide from a Trainer
If you need a training plan to crush your next race, check out our customized plans in the Runstreet Shop. Our training plans are designed by a certified running coach and personal trainer and can help you enjoy the most health and fitness benefits from running while cutting down on your risk of injury.
Do you have a race coming up? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!
Related Posts: 5K Running Plan for Beginners to Advanced Runners, Marathon Training Guide for All Levels
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
