It’s 6 AM in Bali. The sun’s barely up, the air still cool before the heat rolls in. I lace up my shoes, heart thumping — part excitement, part dread.
I remember that version of me who couldn’t jog past the next streetlight without doubling over. Back in my early 20s, I was overweight, had no clue how to train, and just wanted to lose a few kilos.
That first run?
I barely made it down the block before my lungs gave up.
I remember thinking, “What the hell am I doing?” But somewhere in that mess of sweat and struggle, I knew I had to figure it out.
And one of the first questions that haunted me — maybe it’s haunting you too — was:
“How many miles should I run a week as a beginner?”
I get it.
Starting something new — especially running — feels overwhelming.
Maybe you’re here to lose weight, finish a 5K, or just reclaim a part of yourself that’s been buried under stress, work, or excuses. But how much should you actually run?
Too little, and you feel like you’re wasting time.
Too much, and you risk getting hurt or burning out. I’ve been in that same place — clueless, eager, and scared of doing it wrong.
But good news: you’re not alone in this. And we’re going to build a plan that actually works.
Quick Answer: How Many Miles Should a Beginner Run Per Week?
If you’re just getting started, shoot for 5 to 8 miles a week, spread over three days.
That’s around 2 to 3 miles per run — short and sweet. As you build strength and your legs start cooperating, you can bump that up to 10 to 15 miles per week over time.
The key?
Start slow and stay consistent.
Trust me, it’s way better to nail three short runs than to go big on Monday and spend the rest of the week nursing sore knees. Everyone’s starting point is different, and that’s totally fine.
I’ve coached people who came from zero fitness, others bouncing back after injuries, and a few who just wanted to feel like themselves again.
They all started small and worked their way up — no shortcuts, just smart steps.
Let’s Talk About YOU: How Much Mileage Makes Sense?
There’s no magic number when it comes to miles per week. It all depends on your story.
Are you starting from scratch?
Returning after time off?
Training for a specific race?
Here’s what I ask every runner I coach before building a plan:
Your Current Fitness Level:
Got any cardio background? Used to cycle or swim? Or are you coming straight off the couch? That starting point makes a big difference [marathonhandbook.com].
Injury or Health History:
Got nagging knee issues or past injuries? Better to start at the low end and let your body adjust
Your Running Goal:
What’s your “why”? Want to drop weight? Run your first 5K? Maybe dream of a half marathon someday? Your goal decides your eventual mileage.
Your Lifestyle:
Be honest with yourself — how many days can you really run without torching your schedule? Consistency beats intensity. Pick a plan you can actually stick to.
The biggest beginner mistake I’ve seen (and made myself)? Ignoring the body’s signals. That “I’ll push through it” mentality can backfire hard.
If something feels off, back off. Progress doesn’t come from punishing your body — it comes from working with it.
What Kind of Beginner Are You?
Now we’ll break down mileage based on where you’re at.
But before that — ask yourself:
Where are you starting from? What do you want out of this?
Think about it. Because once you’re clear on your “why,” building your “how” gets way easier.
You ready?
Let’s dive into some real-life beginner scenarios, what mileage fits each one, and how to level up without breaking down.
Run by Time, Not Just Distance
One thing that really helped me?
Running by time, not miles. Instead of saying, “I need to hit 4 miles,” I’d just go for a 30-minute jog.
Took the pressure off and stopped the comparison trap. I wasn’t thinking, “Why am I so slow now?”—I was just moving, breathing, and building back.
Comeback With Patience
If you’re coming back after a long break, here’s the bottom line:
- Start with 8–12 miles per week
- Stick with 3–4 short runs
- Ramp up gradually (10% weekly max)
- Respect any lingering injury signs
- Focus on today’s wins, not old PRs
Oh—and if you’re coming back from injury?
Make sure you’ve actually fixed what caused it in the first place.
New shoes, strength work, mobility drills—whatever it takes. You can’t outrun poor mechanics forever.
The Long Run Is Where the Magic Happens
This is your weekly cornerstone.
Every week, one run gets a little longer—eventually hitting the 10 to 12 mile range. It’s less about speed and more about teaching your body to handle time on your feet.
Keep it slow. I mean really slow.
Most coaches agree your long run should be 1 to 2 minutes per mile slower than race pace.
Back when I was training for my first half, my 10-mile long runs were basically jogs.
No shame in that—it helped me build the kind of endurance that doesn’t break down after mile 8. And it kept me injury-free.
Stick to the 10% rule. If your long run this weekend was 6 miles, don’t jump to 9 next time. Go to 7. Then maybe 5 (cutback week), then 8, 9, 10, and so on.
I followed something like: 6, 7, 5, 8, 9, 10, 7, 11, 12… taper… race. Those cutback weeks saved my legs.
Every third or fourth week, back off a bit. Trust me, it works.
Rushing the buildup? That’s how runners get hurt.
I’ve seen people try to cram 13.1 training into 8 weeks from scratch. Unless you’ve got a solid running base, that’s a fast track to burnout or injury.
How to Structure Your Training Week
Most plans call for 4 running days a week. Some work with 3 plus a cross-training day. A typical week might look like:
- Monday – 4 miles
- Tuesday – 5 miles
- Wednesday – Rest
- Thursday – 4 miles
- Friday – Rest
- Saturday – Long run (8–12 miles)
- Sunday – Rest or active recovery
As you build up, one of those midweek runs can turn into a mid-long run—maybe 6 to 8 miles. The rest can be shorter recovery runs to keep the legs moving. At first, this might sound like a lot.
But by the time you’re doing it, your body’s caught up. What once felt crazy becomes your new normal.
Thinking About Running a Half Marathon (13.1 Miles)?
Maybe the idea’s been bouncing around in your head for a while. Maybe a buddy roped you into signing up. Or maybe you saw someone finish a charity race and thought, “I want that feeling.”
Whatever the reason, I’ve met tons of runners who put the half marathon on their radar early—sometimes as their very first big goal.
And you know what? It’s totally doable.
But it’s not just a longer 10K—it’s a different beast. You’ve got to build smart, build slow, and respect the grind.
What Kind of Mileage Do You Need?
If you’re gearing up for your first half, you’ll want to build to around 20 to 25 miles per week by the peak of your training. That’s not where you start, of course.
Most beginner-friendly half plans last 12 to 16 weeks, easing in from around 10 to 15 miles a week and building from there.
I always tell people: don’t jump into half training cold.
Make sure you’re already logging at least 10 miles per week and can run a long run of about 5 miles without falling apart. That’s your entry ticket.
If you’re not there yet, stick with a 10K plan or just keep building your base for another month or two.
When I trained for my first half, I had about a year of consistent running under my belt. I started at 20 miles a week and peaked at 25.
And I’ll tell you straight—the leap from 10K to half marathon isn’t small.
You’re stepping into runs that push your limits and challenge your patience. But you also start to experience something magical—the long run becomes more than just a workout. It becomes therapy.
How the Plan Typically Plays Out
Here’s what to expect if you’re training smart:
- Peak weekly mileage: Around 30–35 miles, especially for first-timers. Some plans (like Hal Higdon’s Novice) keep you in that range. You don’t need to hit 50+ to cross the finish line.
- Long runs: These climb steadily—something like 12, 14, 10 (cutback), 16, 18, 12, 20, 14, then taper. You’ll only do one or two 20-milers max. That’s enough.
- Midweek mileage matters: Those 8–10 mile runs on Wednesdays or Thursdays help prep your legs to run tired. Ignore them at your own risk.
- The 10% rule (with caution): At this level, I actually treat it more like a 5–10% bump, and I always take a lighter week every third week. The risk of overuse injuries skyrockets as you climb past 30 miles per week. Don’t play hero—play smart.
Studies have backed this up.
According to Marathon Handbook, novice marathoners who ramp up mileage too fast are more likely to suffer shin splints, knee issues, or stress fractures. It’s a long game. Build slowly.
My First Marathon: A Reality Check
Training took over my life for a while.
I felt like I was either running, recovering, or thinking about running.
I had to make it fun or I would’ve burned out. So I mixed it up—ran along the rice paddies, hit the beach at sunrise, swapped routes weekly, and ran with friends. Even misery feels lighter when you’ve got company.
I also started treating recovery like a real part of training.
I did yoga once a week, hit Epsom salt baths after long runs, and adjusted my eating. I was burning way more fuel than I realized at first—and once I started fueling properly, my energy during runs shot up.
The Mental Game is Half the Battle
There were days I’d hit mile 12 of a long run and start doubting everything: “Why am I doing this?” “I’m too slow.” “I don’t think I can handle 26 miles.” Sound familiar?
What helped was chunking the run into pieces. I’d say, “Just get to 5 miles. Then see how you feel.”
I’d repeat mantras like “One more step.” I’d daydream about the finish line. Picture the crowd. Imagine the relief. That little mental trick pulled me through some brutal stretches.
Taper Like a Pro
Tapering—cutting back mileage in the final 2–3 weeks—is essential.
Not optional.
Don’t get cute and sneak in one last long run.
Rest makes you strong.
During my taper, I felt twitchy and restless, but when race day came? I had bounce in my step again. My legs were ready. Thank God I didn’t overdo it.
Race Day: The Deep End
The first half flew by—I had to remind myself not to go too fast (that adrenaline rush is sneaky).
But around mile 22, I hit the wall. Hard. My legs stopped cooperating. But I thought back to those long training runs. I remembered the heat, the sweat, the early mornings. I just kept moving forward.
Crossing that finish line was surreal.
I was drained, wrecked, and proud as hell. Wrapped in that foil blanket, medal around my neck, I whispered to myself, “This changes everything.” And it did.
Final Thoughts: Your Weekly Mileage Sweet Spot & Next Steps
By now, I hope you see that the question “How many miles a week should I run as a beginner?” doesn’t have one simple answer – it has your answer.
It depends on you: your starting point, your goals, your life schedule, even your personality. And that answer can evolve.
Maybe it’s 5 miles a week for the first month, then 10 miles a week for the next three months, then 20 a week a year from now.
I’m rooting for you, beginner runner.
Lace up, get out there, and find your miles.
The road (or trail) is waiting, and it has so much to show you about yourself.
Now, let’s make a plan and make it happen. I challenge you to take what you’ve learned here and apply it this week.
Start that training log, mark those run days on your calendar, and take that first step – literally. You’ve got this! And I’m here cheering you on every step of the way.