Question 1

How many miles per week should I run for a marathon?

Accepted Answer

Most marathon finishers train on 35-55 miles per week. Beginners can complete a marathon on 30-40 mpw, while those aiming for Boston Qualifier times typically need 50-70 mpw. More important than peak mileage is consistency-build gradually and maintain volume for 12-16 weeks before your race.

Question 2

What is the 10% rule for increasing mileage?

Accepted Answer

The 10% rule suggests increasing weekly mileage by no more than 10% per week. For example, if you ran 30 miles last week, run no more than 33 miles this week. This guideline helps prevent overuse injuries from ramping up too quickly. However, very low-mileage runners can often increase faster, while high-mileage runners should be more conservative.

Question 3

How do I know if I'm running too many miles?

Accepted Answer

Signs of too much mileage include: persistent fatigue that doesn't improve with rest, declining performance despite training, frequent illness, mood changes, elevated resting heart rate, poor sleep, and lingering soreness. If easy runs feel hard consistently, you may be overreaching. Back off before injury occurs.

Question 4

Is 20 miles a week enough for a 5K?

Accepted Answer

Yes, 20 miles per week is sufficient for many 5K runners, especially beginners. Competitive 5K runners typically train on 30-50 mpw. The key for 5K performance is not just volume but also quality workouts-intervals, tempo runs, and race-pace efforts-which are more important than high mileage.

Weekly Mileage Sweet Spot

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