How many kilometers per day to run the best running how many kilometers appropriate

April 23, 2023

If you want to get good results in marathon, running training is the most important foundation, but ask how long should you run in weekly practice? How far should I run? The question is always the same. Runners often fall into the trap of mileage without realizing it. In fact, increasing your training mileage can develop your potential, but at the same time, it may also increase the risk of injury. The following advice and total mileage reference will allow you to find the dream mileage that works best for you when training.

The longer the race distance, the higher the training mileage

It is assumed that a full marathon runner's mileage is definitely higher than that of a 5K runner, and that running training mileage depends on the target distance. See the table below for more details.

As the goal increases, the mileage increases

The first rule refers to the target distance alone, while this one refers to the target speed. If your goal is just to finish the race successfully, then you can run less. But if you want to finish fast or even break a PB, the total training mileage must also be increased.

High intensity, slightly lower mileage

When your total weekly training mileage includes tougher trail running, or faster tempo running, interval running, it is usually more difficult to recover from doing it than normal easy running, so when you increase these training, you can slightly reduce the total mileage to balance the pressure brought by the increased intensity of exercise.

One type of distance training does not improve all kinds of race ability

The greater the gap between the mileage of a practice run and the actual race, the more difficult it is to help you improve your performance in that event. The exact meaning is that the exercises you choose will make you good at one aspect, and if you practice long jogs a lot, then you will be good at long races. However, it is important to recognize that, like many ultramarathoners who often practice 4-5 hours of jogging, this is quite useful in preparing for races over 80km, but does not help much with 5K speed.

Increasing mileage progressively

To avoid injury, it is important to increase the total mileage of your training gradually to give your body time to adjust to such a load. For example, if you start the week with an extra 1 km per running session and you run four times a week, this adds 4 km to your weekly running volume. Keep this up for two weeks and then move on to add the next 4km.

A healthy runner can always beat an injured master

This concept is somewhat similar to the tortoise and hare race, an injured runner may not be able to finish the race due to injury even if he usually runs much faster, so the premise of any training should be to avoid injury and maintain a healthy physical condition in order to cope with all kinds of big and small races.

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