How to Safely Increase Your Mileage

increase mileage

For high results, you need to run a lot: the more you run in training, the better time you show in the races. Inexperienced runners think that mileage directly affects the result, forgetting that a sharp increase in mileage can lead to injury.

In this article, we will find out what running volume consists of, how much it is really necessary for improving results, and how to gain it effectively and without injury.

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What is Running Mileage

Running volume in miles (kilometers) is the total mileage that a runner runs for a certain period, week, and month.

For what distances are running volume important?

Weekly mileage directly depends on the target distance. The more you plan to run in the competition, the more training mileage should be.

Different coaches have different approaches to building a training plan, and not always a huge mileage is the key to success. By running many miles in training, you will become more stamina and be able to run longer, but not faster. For speed, it is necessary to include exercises for speed qualities in the plan.

What is the difference between running mileage for short and long distances?


The total number of kilometers per week depends on the target start. Beginners training for 10K or shorter distances can average 15-25 miles per week. For advanced runners, these numbers will be higher: 15-40 miles per week.

Half Marathon

For beginner half marathoners, the minimum running volume ranges from 15-40 miles per week. For experienced runners – up to 50 miles (ca. 80 kilometers) per week.


A novice runner will need at least 22 miles (ca. 35 kilometers) of weekly mileage to overcome a marathon, and advanced amateurs will need at least 35 miles (ca. 56 kilometers).

How to increase mileage volume

The most important rule to remember is to increase your miles very slowly and gradually.

  • Consider a 5-10% incremental mileage increase in your running plan.
  • Increase the number of workouts per week.
  • Vary your training load.
  • Do recovery days and weeks in your running program.

Weekly running volume is one of the most important metrics in long distance running. By taking a gradual and long-term approach, you can build up your mileage safely and improve your race pace and endurance.

Divide all your workouts: easy days should be easy and heavy days should be hard. Don’t run the same mileage and pace every day.

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