What's a Normal Mileage Level for Runners?

Plan Your Season: bit.ly/31kmGz5
How to Structure Weekly Mileage: bit.ly/2uX2Qze
Prevent Injuries: bit.ly/2KNCfLo
How much mileage do most runners complete per week? At different levels of athlete, various mileage levels are common. From high school cross country athletes, to college track runners, to sub-elite, pro, and everyone in between, you'll see weekly volume gradually increase over time.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

[@wallysworkin823]

I'm 44 and have only been running (mostly trail) for 11 months. Spent a good part of my life over 300 lbs until 2017 when I lost 170+ lbs. Started out walking and hiking then picked up running very slowly, I could barley run a mile. Little by little I increased my distance to 11 miles and weekly mileage to 30. Patients was (and is) difficult and I got caught up in the data trap of always analyzing my runs. Then I told myself to stop, I just want to be consistent and enjoy it. Now I run for the enjoyment, I'm slow but I don't care. I know I'll never be a Jim Walmsley and that's ok.

[@xXAnthony619Xx]

Pretty same story for me. Started at 334 and down to about 234 now. Started off walking 3 miles and now my longest run was 16 miles before my first race got cancelled -_-. I still have some fat to lose and fitness to build but I love this sport! Run for FUN!

[@Meritumas]

wally hikes welcome to the club 😀 I run only for enjoyment too. Lost a lot of kg and still few to go. I run 40-50km weekly and don’t care about speed at all. Good luck and enjoy the outdoors!

[@Vincent_Desjardins]

Do it for yourself and you’ll do it for a lifetime 🌊

[@jasonbotting3666]

Sounds just like my story. Congratulations on your weight loss! I went a bit crazy and after 2 years of slowing building up my kms last month I just completed my 1st trail ultra marathon. Lol...and to think 2 years ago I couldn't run 2km without stopping. There's something special about running for the love of it and not getting caught up with the need to analyze your runs.

[@caseywalker5889]

Love it man! That's awesome

[@dannyjacobs6734]

At 52 now, and have only run for 6 years. I got up to 70 miles per week last year, but have dropped to 55+/- and feel that this is my most comfortable level. That's worked for me. I have to say that, with a strict diet and running, I'm in the best shape of my life and in better shape than most younger people that I associate with, and again, at 52! Love it.

[@richt3993]

Good work Danny!

[@dewylee6441]

Sounds great, I’m 34 and 50 miles a week, feel the same thing like you shared.

[@jcolumbiap]

I used to run close to 70 miles per week but had better results doing the Jeff Galloway method. In short it’s one long run a week plus recovery and speed days. Look up the Jeff Galloway method!

[@AWildBard]

I wish I had known these simple ideas when I was younger. I'm grateful for KZbin actually. This is great stuff.

[@evanjohnmo]

You are 100 percent right. There is this weird sort of physical breakthrough that happens between running 40 miles per versus 70 miles per week. It also requires that you focus more on form and efficiency at those rates because of the increased chance of getting injured during the longer duration runs.

[@dtrjones]

So when I clicked on the video I was kind of expecting how club runners or average runners would be impacted as they increase miles. Don't get me wrong the video was a great insight, but unfortunately it's not a great deal of help for most of us other than telling us to run more for better performance - but how much more and how much better. Maybe you could follow up the video with some analysis of the progression an increase of miles per week gives you against performance and to layer on perhaps how this affects men and women at different age groups and for an added bonus you could describe how an injury would affect this progression - that's the video I want when we are talking increase of miles, I want something I can relate to - I'm 46 years old and my college days were 30 years ago and I probably ran 10 miles a week so this video shows me nothing other than there are a lot of obsessed runners out there.

[@ggilbertt]

Running has changed my life and im just now starting to document the journey. Im always very grateful for finding channels like this. Keep going everyone!

[@lefthandedhardright8839]

Why isn't there a government program that pays you to run 50 miles per week..???

[@thomaspetalino5903]

Jason, new sub here. At 55, my mileage went up from 25 to around 50 miles/wk. My HM times fell from 1:50 to 1:31. 5 k fell from 21:00 to 18:45. Attempting my first Boston qual in 16 weeks. Bumping up to 60 miles/ wk. Thanks for all the help. I’ve been going back thru 6 years of your videos. Tons of great info.

[@radkillswit4946]

I’m not saying that’s not a lot of running bc it is but for those races I would think it would be higher bc I’m running at 40 miles and I’m training for 5k

[@AnTalk_blog]

The first question is or should be: what is your goal? Why are you running? If you are running for generic cardiovascular health you can do away with much less, 10-20 miles/week (16-32km/week). Watch the Tedx Talk by James O'Keefe, titles Run for your life!

[@javierquintero9640]

Last year I ran the SF marathon in July. I trained 3 days a week for about 40 miles. My long run peaked at 20 miles and it hurt every time. My goal was 3:30, but I ended up running a 3:40 after hitting the wall at 20 miles. I started training again in September and averaged 60 miles a week of easy miles all the way through early December running 6-7 days a week. I signed up for the LA marathon in March and had 3 consecutive 100 mile weeks with 22 and 24 mile long runs which didn’t hurt nearly as much as the 20 mile long runs in May. I ended up running 2:59:13 in LA which was the goal. I’m now back to base building and running 75-80 miles a week all easy. I’m registered for Santa Rosa marathon in August and my goal is sub 2:50. Increasing my mileage was key along with threshold runs. I believe anyone can increase their mileage a bunch by focusing on running slow. I use180-age to get my easy heart rate target.

[@kaletainer]

This was great perspective. Much appreciated!

[@TerryOtsubo]

47 years old, been running since I was 42. I've been at 500 km/per month (300+ miles per month) from July 2020 to November 2020. I am running mostly at a 9:15 per mile pace. I can run a 5k race in 21 minutes, a 10k race in 47 minutes, a 10 miler in 1:15, a half marathon in 1:45, but I have yet to run a marathon in under 4 hours. Hope this information is helpful.

[@dtrjones]

Hi Terry, very interesting your time stats are similar to mine, with a difference, I only run twice a week but have done so for the last 20 years, I'm 46 years old. I've only just started to up my volume and the last couple of weeks I've been running 30 miles instead of the usual 25. Does this mean Philip Maffetone MAF formula is dead?... I think it's important to have a hard workout once a week and I suspect your times are quite slow because you've simply not varied your workout. I'm already seeing improved results from more volume but crucially I've been mixing up the sessions following the 80:20 rule which I'm really enjoying, the last few weeks I've broken nearly every PB I have and I only see this getting better and better. Try some tempo runs and interval runs although I prefer to do fartleks but I would alternate them per week so the rest is easy, personally with those times I would cut down your volume and try and maximise those harder sessions - your times will improve!

[@TerryOtsubo]

@@dtrjones Thank you for the input. I'm currently sitting on the sidelines. My weekly mileage has dropped to 20. I experienced some injuries after my first round of the Moderna vaccine about three weeks ago. It started with joint pain and lymph node swelling. I now have shin splints and back pains. So, I've dialed things back until the pains go away.

[@jaycobcagasan7922]

You started at 42 years old? How long did it took u a sub 20 min 10k?

[@dtrjones]

@@jaycobcagasan7922 I think that's a little optimistic as the World Record for the 10K is 26 minutes 11 seconds. I guess you mean 5K - I'm close to breaking 20 minutes but I don't train for 5K. I would say a runner has to be comfortable running 4+ runs a week and at least one of those runs should be intervals or hill reps and I would introduce some speed work in a long run as well - that should do it. But you do need to be comfortable running 6:15 miles x 3 with say 5 minutes easy jog in between to have a chance of reaching 6:26 pace.

[@dtrjones]

@@TerryOtsubo oh no sorry to hear that Terry. Hopefully you are getting better. I always take a month off in December to rest the body. Had my AstraZeneca vaccine also and it's been fine but your symptoms sound awful. Take it easy when you start back, best of luck mate.

[@reieli87]

6:14 - Great starting advice. Thank you for the advices i was looking for. I felt all over the place, it gives me base idea to build up too

[@leandergrohaupt8526]

Amazing Video! Thank you very much!

[@AnyaEightySeven]

When you say getting your base up to 50 mpw, what frequency does that actually mean? 50 miles every week of the year? Half the weeks? I've noticed when people say they do 70 or 100miles a week, they are often referring to the peak weeks of their race training. What should I be doing year round as an adult runner whose done a few marathons and wants to improve a lot. 50 is ok?

[@wunderlichdrive]

I ran the Copenhagen Marathon 2 years ago on a plan of up to 85 km/week (52 miles). then I boosted my mileage to 115 km/week max (71 miles). It took me a while to boos the volume and keep up the intensity that I had. But, it paid off big time. About four weeks ago, I ran a solo marathon and I was able to cut my time from 3:40 to 3:05. This was really big for me, since I am 55.

[@TheRandomDave]

good on ya, mate!

[@markwigglesworth1552]

I averaged 25mpw last year, and my goal is to increase (2 mpw) to 50mpw by June. Plan is to run easy for EVERY run. I run 5 days/week with 2 days gym as I am doing rehab for a hamstring tendon injury. I am also 62 so strength work is important.

[@chetranqui]

How's the increase gone? Were you able to sustain the 2mpw increase? That sounds like a lot without some regular recovery weeks along the way!

[@markwigglesworth1552]

@@chetranqui thanks, yes I peaked at 60mpw (100k) but I did get sick the week after - think I just didn't eat enough - my body needed more nutrients. Now averaging 50mpw easily (and still doing strength work). Feel much fitter! I don't think you really need down weeks, but I do think you need to stay at same mileage for a few weeks to get used to it, before you move up.

[@souravchattopadhyay542]

I am currently at about 75km per week. I am returning after 3 years of layout and a 7 months of frustrating lockdown experience which resulted in 10kg of weight gain..i have previously run 100km a week but inconsistently...now I have started working out once more I am feeling much more positive about my running..in about 4 weeks time I increased my mileage from 15-20km the first week to 30km,45km and now around 73km this week.. I have lost around 2kgs and hoping to loose some more in coming months..I am gradually targetting to take my mileage to around 100-120km in 2 to 3 months..☺

[@martinstigmar6151]

Great video, thanks! Since October I have slowly increased my 18-25 mile weeks to approx 50 mile weeks with mostly slow miles. My level of training milage has been fairly consistent for the last 10 years. Will try a 10 k race in a couple of weeks and hope to beat my 9- year old PR of 37:40. 45 years old now though...but it feels feasible seeing the response in the faster sessions.

[@chetranqui]

How did it go?! Over how long of a period of time did you increase from 25 to 50?

[@martinstigmar6151]

The race season didn't really turn out as expected. When I wrote the comment I was in really good shape, focusing on a marathon that then was cancelled. Shortly after I got hit by a nasty cold that took a while to recover from but in June me and a friend tried 10000m on the track and I got 37:06 in pretty hot conditions so that was quite nice. I had given up on ever being close to my old PR. Last year my best 10k was about 39:10 . I started in October working my way up to 25 miles/week. 30 miles per week end of November, 37 in December, so in February-march I was hitting 50-55 miles/week. After the marathon got cancelled I stopped with the 18 mile long runs so the volume has been a bit lower.

[@AnTalk_blog]

"Maybe at year 2 you can go up to 50 miles/week ..." (50miles = ~80km) "... running 20 to 30 miles per week know that's a fairly beginner level ..." (32-48km/week) I'm 49 years old. After 2.5 years of running I'm at 50km/week (not miles) with 5 times per week running, following a Garmin training plan. I'm not racing but still manage to improve my 10k and HM times with this milage. So, I'm a fairly beginner but fairly happy with it. I might gain more health benefits from this 50 km as those who run 80km/week.

[@Morfeusm]

It is not so simple for me, but i am increasing my milage very slowly. I hope I will be a good runner one day.

[@doused7641]

So, this week I'm starting my training for a good old 9mile race in May! Well, that's a bit of a lie tho because my goal is to run the longest i can and maybe reaching a marathon distance. I'm gonna be back after that race!

[@bayleymassey]

Loool the heartbreak on semi pro athletes faces watching this video when you said ‘the elite guys just have the genetics’

[@jananysten1953]

Quick question: Do you speak about increasing base mileage or training mileage?

[@101ballard]

I ran my first half last year and did 1:39 but mileage topped out at high 20s with only doing 3 long runs up to 10 miles. This year I’ve averaged over 30 miles a week topping out at 40 miles but done over 8 long run up to 14 miles. Was looking to go sub 1:35 in my race this weekend but after going out yesterday I feel strong and think I can get closer to 1:30. Wish I’d done a tune up race now to see where I’m at.

[@101ballard]

Race yesterday and took over 6 minutes off my Pb with 1:33:33 in gale force winds. Feel like I could of gone faster but had tight hamstrings so didn’t want to push it to much. The higher mileage 100% helped my through the last 5 miles. Going to enter a flat half in May and try for sub 90.

[@Oni1One]

Did you get a sub 90min HM? I have a HM in a weeks time. I'm going for the 1.30 barrier too.🏃

[@101ballard]

Hi yes I ran 1:29::20 in Manchester half last year. Biggest change was I got a coach. I ran 1:31 in training in a 3 x 4 mile at 6:40 pace the week before. Good luck. Let me know.

[@alfonsogonzalez482]

Started running last year in July ran a 5 k in late August in 26 minutes two months later I ran another 5 k and I did it in 22:29 and yes the more you run the better times you will get on runs

[@LR6092]

This video is interesting because i have no one to really go off of in terms of mileage increases. For almost exactly 3 months(sonce lockdown) now ive been running every single day as opposed to 3/week prior(and these miles where low) In that time i went from 30m/wk to 58m/wk with only a half week of minor shin splints i was able to run through around 35/40m/wk. Its my goal to make it to 70/80m/wk by the end of August and then work on speed for 1.5 months befor i have a race(work related) For reference im a 28 year old male, 168lbs and dropping, have been playing sports my whole life and am in the military, this may have helped with my resiliency in terms of no injury but do you think i should lower my goal of 70 to 80 m/wk

[@chun16hk]

Hi Jason, thanks for the video, it is very helpful. One question: Does warm up and cool down miles count towards the weekly mileage? Thanks for your help.

[@javierquintero9640]

Every mile counts. Warm up and cool down should be in the same ballpark as your easy pace which should make up at least 80% of your weekly miles. In the beginning I think it should be 99% easy miles to avoid injury

[@chun16hk]

@@javierquintero9640 Thanks a lot

[@gautheny]

Hey i am a beginner then. I run 130km for april

[@catzlaflame4518]

I’m at 38 right now in sophomore year of highschool, however it’s been a while so I intend to pump up to 40-42 miles next week

[@MurhsiziJessica]

Great info

[@ziadirida]

my peak marathon training mileage is 70 miles. What should my mileage be now if my training starts in April? For me 30miles is easy, 45 comfortably hard!, 55 is moderately hard.(12 years, 11 marathons). To answer your question: more mileage is the magic sauce behind PRing every year. In the magic recipe, I have really super easy runs like 2.5 min/miles slower for 80% of my mileage and mostly short runs between 3-12 miles. Tried skews higher miles and failed miserably .

[@dri1811ya]

Hi Jason, love this channel and you're a great coach. Q: shd I increase weekly mileage with easy runs or spend one/two days a week on speed drills/intervals/hills? After those sessions I usually don't have the energy to keep going, even at slow paces.

[@bayleymassey]

I’d say increase with easy miles. There’s less to lose if you do it that way. You will build a better ‘base’ for when you want to introduce those speed drills!

[@pandeynitindr]

Hi, if possible can you please show the distances you mention in miles as kilometers on the screen as people like me who are used to kms get lost in miles :-)

[@REALJimBob]

Multiply by 1.609 -- so 30m is 48km, 40m is 64km, 80m is 128km, up to 120m which is 193km. I tend to write the numbers down while he's speaking, then do the calculations afterwards. Eventually you get used to some of them - like multiples of 3 are always 4.8 (which we know from the 5K).

[@meleroful]

I was running 60 miles a week. I coming out for injurie did not run for 2 months. What i have to do to be at the same mileage per week. Iam 59 years.

[@nicholasmcfarlane4714]

Do you have a suggested weekly mileage for a competitive age group athelete? ATM I’m struggling to fit more than 3 runs in per week with the bike, swim and strength disciplines too.

[@sherriwelch1167]

What do you recommend for masters runners?

[@paulcarlson4230]

Running, strength training, cross training,it all depends, i say 25 , until your preparing for competition

[@stevennewell5842]

Bring itttttttt !!!! Lol 😂 120 mile week challenge!!!!!

[@user-zj3xo5tz1l]

At my 50s myweekly amount of klm is 210 to 250 and sometimes i the peak of the preparation For an ultra race im reaching 300..all the klms are in easy pace(For me) ABOUT 5:00 and 5:30 per klm.. Depends from the Day..

[@snakey973]

It's really a matter of lack of time for me- with work and family obligations, it's very challenging just to get my usual 50-55 mpw

[@JasonFitzgerald]

Truth. It ain't easy to run a lot.

[@anuragaggarwal6783]

Overdoing anything is not good for life. Having a right balance of work-family-passion would give more satisfying and happy life. A personal opinion.

[@DarkPa1adin]

I am struggling to even have 3 runs a week and my target is 20km per week! Sure I can do it in one run but that's not the point. I'm a slow runner at 5:30/km if I am warmed up

[@i9i9iijijijji43]

Runcommute is the answer to that. I get about 65 MPW with one sunday long run, and my daily commute is not a lot longer than when I was riding the bus.

[@walrus-splice-renewable]

DarkPa1adin You don't have an hour and fifty minutes to run per week?

[@HeatherKemerly]

I am 50 years old. In my 3rd year of running (mom of 13 kiddos ages 29-9). I also strength train along with my running 5 days a week. My mileage is 17-20 a week and I really would like to be faster. Training for my 3rd half marathon right now and would love to do my first marathon in the next year or so. Do you think upping the mileage is do-able for me and the key to better speed? My best paced long runs now are about 9:45 but normally around 10 min miles. 5k race pace still at 9:15-20. I feel like a turtle in peanut butter. 😁

[@JasonFitzgerald]

Yes I'd run a bit more, add strides (kzbin.info/www/bejne/f5a9hGlqa71naq8), and a weekly workout. You'll keep improving!

[@TAPnRACK_SEZ]

13 kids?! Holy fuck

[@ridelikeawind3597]

Im a biker i bike a lot sonetimes i race but when pandemic sets in 2 years ago they not allowed to bike so i run instead and i find it good very good for me...until now i run 2x a week..i dont get sick i dont take any medicine im 59 yrs old.I thank God first and foremost.

[@REALJimBob]

Should we expect these mileage increases to start to taper back down again for masters athletes? Are there key ages and weekly mileages that we should drop back down to, or is it really all about how much of a historical base you've built into your body to deal with it (coupled with strength work)?

[@JasonFitzgerald]

I think periodization throughout a career is important, which is basically what you mentioned. But 40's is young! I'd say you have to start ramping things down a bit in your late 40's / early 50's just to prioritize staying healthy.

[@REALJimBob]

@@JasonFitzgerald I'm flattered you went with 40s, rather than late 40s (I'm tiping into the next age category this year), coach... :)

[@JasonFitzgerald]

@@REALJimBob Ha! If you take care of yourself and prioritize longevity, maybe early 60's...

[@andrew9067990]

This idea that now high school programs are running more miles as “the sport matures”, doesn’t tell the whole story. In the 60s-80s high school programs ran high mileage, there was this weird movement in the 90s-00s that saw the less is more movement. You saw American distance running take a back seat at the world stage at this time. Learn from the past, let’s not repeat history again guys. Glad people across the country are wising up.

[@nicuceasca7350]

I'm sub 20 at 5k and the most I've done in a week was 35k. Want to get 100k and hopefully sub 19 until summer.

[@jamielc3437]

If your someone who is a middle of the pack marathon runner what is minimum the amount of miles you would need to run to maintain your fitness level

[@StrengthRunning]

I have no idea because this question isn't asking anything specific. What do you mean by "fitness level?" Why are you looking to do the minimum? Whenever you train less, you become detrained...

[@WillCooper1]

I am about a year and a half into running regularly and have been doing weekly mileage at around 50 miles each week since the beginning of the year. Last year, I was topping out in the low 40s. My hope is to improve my endurance so that I perform better in half marathons and marathon events. I read the book "80 / 20 Running" early in this process and try to follow that mentality. I have given myself permission to run at moderate / easy effort on many long runs. I am consistently comfortable at 13 miles distance on training runs, but I really start to struggle if I try to do a longer run. I did a 20 mile run recently as a test and did NOT feel good at the end. I have recently switched to vegetarian (watch "The Game Changers") and I feel like that also might be helping. I used to have IT band inflammation and no longer have issues with that. I am expecting my training to help me have better performances in races this year. My goal is to maintain this volume throughout the year making sure to taper down on race weeks. I try to be smart "listening to my body" and take a day off and do cross-fit when I feel like I need recovery from running. My cardio is great. One thing I wonder about is target weight. I am tall 6'3" which means heavier frame. I am ~175 lb but pretty low body fat % (tested at 11% last year). I feel like I need to weigh less to perform better, but I am pretty much settled in at this weight in spite of lots of miles.

[@jakesetnikvox2106]

Is it ok to always run on concrete/pavement? I live in a suburb and really have no trails or soft ground to run on.

[@JasonFitzgerald]

Yes, I think it's ok, but certainly not ideal. Variety is best - and the suburbs have a lot of variety. Find local parks or any green area on a map for softer/more varied surfaces.

[@jasonbotting3666]

I ended up with a knee injury by just running on pavement and had to take 3 months off running! Didn't realize how much I loved running until I couldn't. I now split my running between pavement, parks and the beach and been injury free ever since. Its also a lot more fun and keeps it interesting

[@ziskablyat8451]

I am a 14 year old boy. I want to be the best runner i can be, and i want to turn pro. How many miles/kilometres should i run a week? My goal for 10K is sub 33 min, for 5K my goal is sub 16.

[@usmansamoo2361]

good

[@richardparis8738]

Is that kind of Miles running two times a day

[@jasonlespier8453]

I got u my boi I plan on getting to about 65 miles for xc this year

[@rileyfrank5907]

Damn thats pretty good, how's the season gone so far?

[@nikvret9544]

I am 41. I run 4 times a week , 50 km per week( 31 miles ) My tempo run 5k was 17:30,at my training , not personal best. I don’t know if I increase my weekly miles I will see difference, please tell me if someone have an experience.

[@rileyfrank5907]

17:30? Thats crazy with that low of mileage, but yes, if you can increase your weekly mileage you will see great improvement.

[@markivanov2593]

I can give some advice: Simple formula 1: +-60 hours of running is equal 1 point increase of your excisting VDOT Simple formula 2: For desired VDOT value you should constantly keep some weekly running volume as follows: 5 hours of weekly run at any kind of intensity is equal VDOT=60 6 hours - - - VDOT=62 16 hours - - - VDOT=82 But this is base only (like possibility to run for desired vo2max) and it does not mean once you have it you will run fast, you have to train and teach your body after base to run fast and long and economically. Example: you want to finish 5K at 14min:56sec (@ min/km pace), which is corresponding to VDOT=60, but your VDOT is 55. So your training plan should look like this: 1. Build aerobic base, until your reach VDOT=60 (~300 hours total of running at zone 1-2-3=15 weeks by 5 hours weekly, for example) 2. Once base is completed proceed with specific trainings (tempo, LT, intervals and so on...). During specific period you must teach your body to run at pace @ 15 minutes continuosly. Of course, you can start to include specific trainings during base period in order to be smoothly aproach to desired speed (@) and to be allside well trained step by step. This is it, simple like 2+2.

[@MutsFire]

Sitting here with a cal, times 1.6, times 1.6 times 1.6

[@snakey973]

My son is a junior in h.s. and has run 2 yrs now at about 55 mpw....do you think he will benefit significantly from going up to 65-70? He wants to have a great senior XC year

[@JasonFitzgerald]

Yes, as long as it's done safely under the direction of his coach. But first get to 60, then 65, and then 70. Should be a multi-month process, potentially during this summer's base training before XC season.

[@DarkPa1adin]

Try doing 16km doubles (night run followed by morning run) it will build his base up! Not necessarily 16km non-stop. You can have 4km warm up 8km tempo 4km cool down or # of tempos

[@snakey973]

@@JasonFitzgerald thanks =)

[@snakey973]

@@DarkPa1adin thankyou 👍

[@catzlaflame4518]

I remember watching a video of a guy in highschool running 200 miles a week back in like the 1900s, that shouldent even be healthy tbh

[@georginaK21]

1900's hahaha

[@domarcotte]

I really don’t get easy running i just don’t feel the benefit compare to me resting

[@JasonFitzgerald]

Regardless of what you "feel," the science and best runners in the world are in agreement: easy running is essential and should be about 80% of your mileage.

[@Lithiumbattery]

80 miles a week???!

[@richardmiddleton7770]

I'd say no one needs more than about 50 miles a week.

[@rileyfrank5907]

Running more mileage while staying injury free always helps, whether that's going from 30 to 50 miles, or 50 to 70 and beyond. It can really help improve times if you can move past each mileage barrier.