Are You Running Enough? Mileage Levels to ASPIRE to! | Strength Running
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- Опубліковано 25 вер 2023
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Your weekly mileage level is a great indicator of your success as an endurance runner. How much you run in total provides a snapshot of your ability and is one of the best metrics for race day performances.
Most runners are also most limited by their aerobic fitness. That means running MORE is one of the most effective strategies for improving.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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Don't forget to increase your mileage incrementally, otherwise, those injuries make you dislike running😀
Yep, don't want to go from 10 to 60 ☠☠
But if I don't double my mileage every week, who's gonna carry the logs and the boats?
@@YanDaddyy 🙄Not runners...
I ran 13 miles a week then followed it up with 40 miles that next week (I’ve never ran more than 30 and I’ve been running 20mpw for the last year) I believe it was because most of my training was speed work before I decided to do 40mpw and that probably made my tendons and muscles more resilient
And tie your laces
I prefer weekly over monthly mileage. A month is such a long time and it's too easy to skip/postpone a run or two earlier in the month for minor inconveniences without realising how hard it is to actually squeeze it in later on. Weekly for me is just so much easier to plan and achieve the goal, the feedback is a lot quicker. Obviously you have to be able to accept not reaching the goal occasionally if circumstances don't allow, as long as it's not a regular occurence.
Was hoping for a bit more breakdown for recreational runners from this video. 3 vastly different and obvious brackets, no regards to race distance ...
But the benefits of tracking monthly mileage are large and obvious. There is a breakdown of how to structure certain mileage levels in other videos on this channel; that simply wasn't the purpose of this video.
Good topic and pretty clean cut. Another aspect would be to elaborate on how long to hold a certain mileage base. Running 90-110 mpw is great, but over a long period of time you can regress greatly if you're not careful.
I'm currently at about 35-40 miles per week, but I just had my last race and now I'll be getting into base training again and will build towards 50 miles or maybe 60 towards the end of the year. I'll then hit marathon training in the spring at what I'm imagining being level up from this year. Can't wait to get stuck in
Excellent, good luck!!
I'm cautiously building up for a trail marathon. Made a lot of mistakes in the last big training block I did so I'm just going to make sure I can hit 85km weeks (just over 50 miles) at the peak without picking up injuries or feeling like I want to die, then work from there.
Hi Jason, thank for all the good info, love your video. I consider myself a beginner runner, going over lots of video about running, lots of people talking about speed work, but didn't mention specifically when it's a good time to start incorporate the speed work into the training, especially for a beginner. for example, myself, started running for about shy of 3 months, now at a weekly mileage of 50KM, mostly easy run or one or two 20 minutes tempo squeezed into the long run. I found myself just ok to handle it, but adding more speedwork, I probably will have to reduce the weekly mileage. really don't know which direction should I proceed.
You're ready to follow a formal training plan for a race (likely up to a half marathon in distance). The plan will lay out all the faster training sessions 👍
I love your videos Jason. Good topics and great info. Could you consider using kms too when you talk about mileage?
Thanks Jason! As a recreational runner building for the first time, is there a limit you’d place on weekly mileage? I started building in June, and in the past four months, I’ve built up to 45 mpw. Can I keep building? What weekly mileage would you recommend? I’m hoping to run my first marathon next April so wanted to know if there’s a sweet spot where I should just aim to maintain.
Well said!
Interesting video. As a HS runner 45 miles per week was about all I could handle for cross-country and my body type. Anything more than that and injuries tended to show up. Ran the Belle Isle marathon in Detroit back in the 70's in 2:55 at age 17 on this amt. of mileage. Also played a lot of pickup basketball back then, some cycling and plenty of circuit training which I'm sure were of some benefit. Now in my late 60's, and still run perhaps 3 times per week but usually no more than 5 miles, and generally some sort of interval workout on softer ground like a sports field or trails. Stlll play bball and walk on alternate days.
Love the videos as well as the podcast. The pod recently with your past coach was fantastic ! How many miles per week do you recommend when training for a half marathon and for a full marathon for a late fifties male who currently runs 25 - 30 a week. (asking for a friend)
Thank you! More is generally better, as long as you do it safely. So that means... increase your mileage as much as you safely can. 25 mpw is not enough.
Its a really interesting topic, and of course, there are always exceptions to the rule. I am fascinated by what Parker Valby is achieving off running just 3 times a week and more cross training in her total workouts, and even Kipchoge is spending my time cycling now as well........the benefits are obvious, lowering the risk of injury.
I really enjoyed this video !
Why thank you
My highest volume month is 470 in September of 2022. However, I will not consider that my standard since I wound up with a stress fracture! Afrer building back up from that injury, I keep my mileage to mid-90s per week, 94, 96 are pretty common weeks. When it comes to running marathons, though, I'm not much better than average. We'll find out if that's different on Sunday!
I run before I work everyday and I was just thinking about how I’m going to start adding in a treadmill session after work. The notification for this video popped up RIGHT when I made that decision haha. If that’s not a sign, I don’t know what is.
Time to get after it!!!
I've been running for a year now, I'm 28 and new to running, and i'm currently averaging about 60-65 km per week.
Previous 2 weeks i hit 70 km each week, but this last week i only hit 50 km because i lacked time.
Probably need to be a bit more consistent, but responibilities and my lack of organization get in the way.
You're in a good spot!! Good things happen when you get to ~80+ km / week...
It does has to be the same each week. Running a day less from time to time is sometimed good to rest your body.
Hi Jason what if I’m in high school but not on a sports team and I’m a beginner in running should I run as much as people in cross country run? My average miles a week is 6-7 a week I’ve been running around this range for like 1 month now
I'm 62 and last year I would increase mileage and not have to much trouble but after taking off 3 months when overseas to many dogs in neighborhood to run,but anyway when I went back to running and I started slow I thought only 15 miles a week but I got hurt with shin splints but after 6 months and still hurt and 2 months of no running idk what is wrong,I want to run again but I know something is wrong,anyway thanks for your channel and good info
Hi Jason, I've been running about 3 years and have built up to 50+mpw being normal. If I can build up to a consistent 80-90 mpw over the next few years, will that help my times get a little spicier? Currently run a 5k in about 17:30 (down from 25+ when I started) and would really like to get under 15 as an adult runner. Essentially, how much does "elite" mileage lead to "elite" times?
Nice work! High mileage is (mostly) a requirement, but the most important thing is your genetics. The only way anybody becomes elite is if they do elite training on top of elite genetics.
This is an intimidating amount of milage as a newer runner! Like a half marathon every day?
My peak weaks have not quite reached 20 miles and I average more like 10 (I was also swimming & doing boot camp)
For a middle aged, newer runner doing half marathon distances but hoping to go up to marathon next year what weekly milage would you suggest? & how many days running per week? (I've been avoiding back to back running days)
Thanks for the useful info
It will likely take a minimum of 5 years of extraordinary consistency to be able to handle a half marathon every day. And that's still more mileage than most, so please don't think it's "necessary" or "average." For your goals, I think 30-50 over 4-5 days is a good spot to be.
Informative video! Gives me a perspective on these measures that I didn't have before. And now I have a question. :) To wit, if I'm currently running 20 to 30 miles per week, but also road cycling 60 to 70 miles, do those bike miles "count" toward my running total, and if so, by what kinda conversion factor? Thank you for all you do!
Hard to tell. i think bike definitely builds aerobic base, but it doesn't simulate the impact forces on your legs. I'm kind of in the same boat as i run and row on my row machine and struggle to find a good conversion as well
They don't count as running but they certainly contribute to your aerobic fitness level! My college coach used a rough estimate of "10min of cross-training is the aerobic equivalent of a mile of running"
@@JasonFitzgerald Jason and Viet, thanks for the feedback! That 10:00-to-1 conversion jives with the 3-miles-on-the-bike=1-mile-on-my-feet arithmetic I’ve been more or less using. And while it’s not the same as running (ie, not as fun), boy am I glad I’ve got a cross-training option in my back pocket for when I need one. And best of luck to you, Viet, on the rowing machine!
@@VietBotPDX Jason and Viet, thanks for the feedback! That 10:00-to-1 conversion jives with the 3-miles-on-the-bike=1-mile-on-my-feet arithmetic I’ve been more or less using. And while it’s not the same as running (ie, not as fun), boy am I glad I’ve got a cross-training option in my back pocket for when I need one. And best of luck to you, Viet, on the rowing machine!
I am a D3 college runner. I increased my summer mileage to 80 mpw and held at 70mpw once XC season began. My goal was to go sub 26 min 8k. My best race was 26.13. I noticed from looking at Strava, other D3 runners hitting 24.45- 24.50, running only 50 mpw, some at 70. Why am I not getting there? Is it just lack of ability? Very frustrated
I've tried a few strategies over the last year and a half and I thought I was at my worst at my highest mileage. I just ended up a slow long runner. I run less mileage now but more intervals and threshold workouts and all my pb's were beaten not long after the change. Everyone is different in the way that person a might be a great 400m runner but can't run 5k without stopping. While person b can run half marathon but has a 30 minute 5k.
If you never run fast, you will get slow. High mileage doesn't replace the need for speed. If your PB's were beaten "not long after the change" then congrats! You just experienced a great base and then fast workouts. Periodization works.
I average between 10 and 15 miles per week. It's all my body will take!
I disagree. You can expect more from your body!
Hi Jason, I started running 9 months ago, technically probably counts as 6 months because of shin splints (still have them but they are finally under control) ; currently at 40 miles per week exclusively on flattish trails. I know this is ambitious but I would like to get to 60 per week by the end of winter. Do you think it's realistic? Thanks!
If you're young and have no injury history... but patience is important. 60 usually takes 1-2 years to get to...
since I am 57 years old, how many cycling miles I have to add to running miles to reach, say, a 60-miles/week pure running fitness base?
how do you suggest organising different levels of mileage 1 run 2 runs per day a long run and a rest day?
We have multiple videoss on the Strength Running channel that show you exactly how to organize 20 - 100 miles per week.
I appreciate the info, could you address “junk miles” as I always see it come up, and it seems people like to throw it out there in the comments without explaining what they actually mean
We have a video on junk miles here on the channel!
curious... what is the top end for weekly/monthly mileage for an average runner (**i.e. someone working a 9-5) who only hopes to improve their times in the 5K, 10K, & half-marathon distances?
About 30-40 miles per week. It's low in the grand scheme of things, which is why it yields average race times...
What about older runners over 55 women for example
@@CM-lz1cm Same. Most runners are running 20-40 mpw
Hmmm what if i really only want to run 4-5 hours a week?
What is reasonable level of achievement to expect? Is there a point where you would just plateau? Or just improve very slowly?
Do what you want! Your potential will be limited, however.
Can you elaborate on what you mean by approach running professional
*professionally. Are you professional in how you approach running, or do you train like an amateur? This doesn't mean mileage or speed, it means how consistent you are, how well you do "the little things," and how strategic you are.
What if you are a famile dad and have tons of stuff to do… 40+ Miles is really hard to get…
I run arround 30 miles pr week, and strenght train 3 times pr week… I dont have time to see my family or sleep if i want to train more 😅
But I keep getting better at 30 miles… So at the moment im happy with that.
I have 3 kids and own a business. 40 mpw is not difficult.
Mileage is only representative of track/road runners though predominantly as trail runners look at elevation or time on feet as a metric…. They might only run 50 miles weeks but hit 10,000m of elevation.
Funny, according to garmin insights I'm in the top 1% of users, running only 25 MPW..50-60 age group. So you are suggesting 99% of the garmin users are not runners?
I run around 75-125. Averaging around 95-110. A lot of easy miles with 1-2 long tempos. 125 miles has been my highest mileage week to date. Very hard to do without double runs and unlimited bananas xD
My mileage decreases as I increase intensity to avoid injury. Not too much strength work apart from resistance bands, mobility, balance/stability and core. Very simple whole food diet, high carb, mod protein, low fat. Lots of fruit, starchy veg and grains. Smaller amounts of meat and dairy for lean protein but with sufficient calories, protein is pretty easy to get enough of.
What do you think is the lowest range of mileage you can run and still reach a high level (with respect to your own genetic potential)? 50-60 miles?
Probably around there. High level runners running 50 miles per week is pretty rare.
What if you are a older runner?
You have to work harder to improve as an older runner. You also have to be more careful.
@@JasonFitzgerald I dare to disagree with you on this, Jason. As an older runner you (or me or we ) should work smarter not harder. And might have to accept the fact that we are not going to reach those times and milages what a younger runner can do. Paying more attention on recovery and injury prevention - I think that is what you mean be more careful.
@@AnTalk_blog If you think you don't have to work harder to improve as an older runner, you're wrong. It is more difficult to improve when you're older... so you have to work smarter AND harder.
@JasonFitzgerald How is someone who is old, going to be able to work harder than someone who is young? That makes no sense.
Squirrel at 2:55 🙂
On the ground between the second line of two big trees. Hipping from left to right.@@Schwarz751
What if you just started and you're really slow (15 min mile)? How many miles do you recommend?f I
at slower paces, i would think more in terms of "time on feet" rather than distance per week. Someone running 10 miles at 8 min/miles would make 80 minutes of time of feet/week where as a slower pace that would be almost twice the amount of time working out!
I think in the very least, beginners should aim to build up to 150 minutes of moderate intensity cardio per week (as per the recommendations of the american heart association). After that, think about the amount of time you want to invest into your exercise. Personally i think 5 hours is a good goal to hit after you've spent a month or two building up to 150 minutes of cardio/week.
@@VietBotPDX Agreed. And I'd work really hard on improving so running doesn't take so much time. Run lots of strides and short races!
I would say give up running you are not built for it and will probably hurt yourself. Swim.
Hmm. I built up from nothing to 20-30km a week over the last three months and wondered why I stopped getting faster after the first month. I'm not doing enough?
"You gotta pump those numbers up. Those are rookie numbers in this racket."
3:20...have you ever heard of "correlation versus causation" ? 🙄
I beg to differ and say it's not black and white ...its a balance of how much mileage vs what the type of mileage
Did you even watch the video? Of course the workouts you're doing matter. But mileage is important.
Running towards something counts more than running away from somewhere.