How much should I run weekly to stay in shape?

You should aim for around 10 to 15 miles per week across three or four runs. Three 5K runs a week with stretching will give you a solid fitness base.

Do I need speed work to finish a marathon?

No. One user completed their first marathon by simply focusing on the weekend long run, skipping speed and interval sessions entirely.

How can I increase my running distance safely?

You should slowly ramp up the amount of time you spend running each week. Consistency matters more than anything else, and it is built over years, not weeks.

Is running only for physical health?

No. Many runners find that running also provides a huge benefit to their mental health and overall wellness.

Setting Your Running Schedule for Health and Race Goals

The best running schedule depends entirely on your personal objectives, ranging from basic health maintenance to competing in ultramarathons.

For general fitness, users suggest running 10 to 15 miles per week across three or four days, such as three 5K runs, to maintain physical and mental wellness.

Performance goals require a more structured approach. Marathon training prioritizes the weekend long run over speed work, while shorter race goals might focus on slowly ramping up weekly mileage to improve personal record times.

Setting Your Running Schedule for Health and Race Goals — infographic

Users identify various fitness goals for their running schedules, from maintaining general health to achieving specific race times or distances. Many emphasize that the "best" running schedule is highly individualized and depends entirely on personal objectives.

Common Running Goals

General Health and Fitness Maintenance: Many runners aim for consistent mileage to stay in shape without necessarily training for races. A common recommendation for maintaining general fitness is around 10-15 miles per week, often spread across 3-4 runs.

Maintain current fitness. "To maintain your current level of fitness, you should maintain your current mileage."

Base fitness. "I'd bump the daily standard distance to 5K (roughly 3 miles I think) and go with that three days a week (or do 2 days at 2 miles and 1 day at 3 miles). That's if you're just after a base fitness and not interested in chasing progression, 3x 5Ks a week with stretching after will absolutely do that for you."

Overall wellness. "While I run to keep my physical health in check running also is huge for my mental health too."

Performance-Based Goals

Race-specific Training: For those targeting races like 5Ks, 10Ks, half-marathons, or marathons, schedules become more structured, often incorporating speed work, tempo runs, and long runs with specific mileage targets.

Marathon completion. "I ran my first marathon without doing a single speed or interval session. The key is the weekend long run."

Improving race times. "I increased it to 10 miles a week to run a 5k PR race but felt like I was in good fitness before that, certainly not enough to run a marathon, but that’s not your goal either."

Ultramarathon aspiration. "Goals for next year: NYRR 9+1 program, run a world major (Chicago), and another ultramarathon."

Progressive and Long-Term Goals

Increasing Distance or Endurance: Runners often set goals to gradually increase their weekly mileage or the distance of their longest run, aiming for milestones like running a 5K without stopping or completing a 10K.

Building endurance. "I intend to complete a half marathon before the end of the year and see how I enjoy it before considering anything longer."

Gradual mileage increase. "Slowly ramp up the amount of time you’re running each week."

Consistency over time. "First, consistency matters more than anything else, and consistency is something developed over years not weeks."

Do you have a specific distance or time in mind for your running goals?

Best for: Anyone looking to improve their general health or achieve specific race distances from a 5k to an ultramarathon.