Training Tip: Weekly Mileage

Excerpted from Running With Joy:

In high school, I was the mileage king. I loved the sense of accomplishment I felt when I added up my weekly mileage. Sometimes I would even sneak out for an easy extra run so I could hit a nice round number. But now I have learned that running a certain number of miles a week doesn’t necessarily mean I will run faster. Running is more art than science. Everyone has unique and changing needs. The only way to know exactly how much is enough but not too much is to experiment and get to know your body as well as you can.

The ideal mileage is the mileage that is right for you. More is not always better. I recommend a gradual progression, trusting that your body will tell you when you have crossed the line and gone too far. While increasing mileage, run on soft surfaces, such as grass and dirt, whenever possible. Also, when increasing your mileage, alternate longer and shorter weeks.

I am always reluctant to tell people how many miles a week to run. I don’t even keep track of my mileage (except when I was writing in a journal heading into Boston last year, and even then I never added up the weekly mileage). I get more confidence from hitting big workouts at specific paces, such as a 15-mile temp run at five-minute pace at 7000 feet over rolling terrain. My coach’s approach has always been to hit the big workouts and then go as short as I need to the following day. I recommend focusing on the workouts and filling in the easy days with as much volume as feels right for your body.

This entry was posted in Tips. Bookmark the permalink. Post a comment or leave a trackback: Trackback URL.


  1. Cody Whitson
    Posted February 9, 2011 at 7:44 pm | Permalink

    Wonderful book!!!!

    I was the same way in High School. My senior year I wanted to run 100 miles as my peak week of the summer to get ready for Cross Country. I hit the 100 miles but it lead to me sitting out for most of my cross country season.

  2. Posted March 9, 2011 at 3:26 pm | Permalink

    It’s great to see an elite runner like Ryan Hall validating something I started doing which has changed my running life which is “not” counting mileage. I just key and focus on a couple key workouts each week and otherwise, I just run nice, comfortable and easy on the other days and I don’t track mileage or pace. In fact, on my runs, I don’t carry a watch.

    This has taught me to listen to my body. Our bodies don’t run according to data from a Garmin. I’m not saying a Garmin doesn’t have its place but the body is relaying critical information to us regularly and sometimes the best way to listen is to just run without assistance from any technology or gadgets.


Post a Comment

You must be logged in to post a comment.