Not sure how many kilometres you should be hitting each week? Whether you’re lacing up for a quick 5k, tackling a 20‑mile long run, or eyeing a marathon, the right distance keeps you improving without burning out.
Start by asking three simple questions: What’s your current fitness level? What’s the race or goal you’re aiming for? How many days a week can you train?
If you’re brand‑new to running, stick to 20‑30 minutes, three times a week. That usually works out to 3–5 km per session. As you feel comfortable, add 10 % to your weekly total – a proven rule that avoids injury.
For half‑marathon or marathon runners, the focus shifts to long runs. Most training plans recommend one “long day” each week that gradually climbs to around 30 km (about 20 miles) before you start tapering. The post “How Many 20 Milers Before a Marathon?” shows most coaches suggest 2–3 of those 20‑mile runs in the last two months of training.
Longer distances improve endurance, but they also teach your body to burn fat efficiently and strengthen tendons. If you’re looking to shave minutes off a marathon, aim for a steady weekly mileage of 80‑100 km, with a long run that’s at least 30 km once every two weeks.
On the flip side, shorter, faster runs build speed. Sprinkle in interval sessions – 400 m repeats or hill sprints – on days you’re not doing the long run. This mix keeps your legs fresh and boosts race‑day confidence.
Listen to your shoes, too. The article “How to Tell If Running Shoes Are Worn Out” reminds us that worn midsoles change your stride, making the same distance feel harder. Replace shoes every 600‑800 km to keep your mileage comfortable.
One common mistake is to jump straight from a 5 km routine to a 30 km long run. Your muscles, joints, and heart need time to adapt. Gradual progression, cross‑training, and proper rest are the only safe ways to boost your running distance.
Finally, track your runs. A simple spreadsheet or phone app lets you see trends: when mileage spikes, when you feel fresh, and when fatigue creeps in. If you notice persistent soreness or a dip in performance, pull back a week and reassess.
Bottom line: pick a distance that matches your goal, increase it slowly, mix in speed work, and keep an eye on your shoes and body signals. Follow these steps and you’ll find the sweet spot that gets you faster, stronger, and injury‑free.
Thinking of running a 10K but only ever gone three miles? This article spells out whether that's possible and what to expect. You'll get real-world advice on stretching your mileage safely, how to adjust your training, and what happens to your body when you go further. Real tips from runners who’ve faced the same challenge. This isn’t just general advice—it’s practical, honest, and based on what actually works.