6 rules for determining the optimal length of your runs per week

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There is a certain number of kilometers that you must run in a week in order to stay in good shape and not overexert yourself. These six rules from coaches of Olympic medalists will help you to consciously approach your training and correctly determine the optimal distance to run per week.

1. The longer the distance, the more you will have to run

This is natural, since the difference between five kilometers and a marathon distance is enormous. And those who want to run a marathon will be doing much more than those who are going to run five kilometers.

2. The distance will increase according to your goals

It's one thing when you just want to run your chosen distance, and quite another when your goal is to improve your run time. In this case, you need to train and run much more during the week.

3. Sometimes one kilometer can be counted as two

When your weekly running schedule includes hard-surface running, tempo running, or shuttle running, your workout recovery will take longer than after a light aerobic run at the same amount. Therefore, when you add such workouts to your schedule, it is advisable to reduce the distance you usually run, as it is compensated by the additional physical activity.

4. Run in a way that suits you

If during a workout you run much fewer kilometers than you should, then its effectiveness decreases. But there is the principle of specificity, which says that you become a professional at what you do. For example, if you run slowly but for a long time, this means that you will be well prepared for long runs. But you are unlikely to be able to quickly run five kilometers. Long, long runs won't help you prepare for shorter but faster runs, but they are great for ultra marathons.

5. Leave time for adaptation after increasing the weekly mileage

In order to reduce the risk of injury, after increasing the weekly mileage, run it for some more time so that the body can get used to the new load. For example, you can add a mile and a half to each run for a week, but then you will need to run the same distance for at least two weeks. If you run four times a week, you can increase your weekly mileage by six kilometers.

There is also one more rule - the distance can be increased only by 10% per week. If your standard run is five kilometers, then next week you can run five kilometers and 500 meters. You can increase the distance every week.

6. A healthy runner always wins over an injured one

As you know, more does not mean better. It will be more correct to run less during preparation, but in competitions to bypass the one who tried to maximize his mileage during training.

How much should you run per week

So, if you are not a professional athlete, but an ordinary mortal who is preparing for his first five or ten kilometers, half marathon or marathon, then you should remember these numbers:

• Distance 5 km: 32-40 km.
• Distance 10 km: 42–48 km.
• Half marathon: 48–64 km.
• Marathon: 48–80 km.

The mileage of professional athletes is 112-128 km, 128-161 km, 161-177 km and 161-225 km, respectively.

It is worth remembering that these are average figures for comparison. If you are preparing with a trainer, he will help you determine the mileage depending on your physical condition. It may differ from the data shown.