How to Plan Your Weekly Mileage

Our changing lifestyles in what we eat and how we work over the years means we have become more susceptible to increased health threats. These health risks include overweight or obesity, cancer and heart diseases. The application of a good and sound physical exercise regime would help in improving your health by reducing the risks aforesaid.

Most people who participate in physical activity prefer running because it is fairly simple and cheaper for example when compared to gym exercise. Apart from helping you in managing your weight (burning calories), lowering blood pressure and strengthening your bones and joints, running has also been understood to be crucial in you feeling better or great.


One thing to observe is that, if you have never participated in a running activity, it is important that you gradually ease yourself into it to prevent injuries and exhaustion. This can be achieved by doing a few light exercises and covering smaller and fewer distances. This phase is often called as base building. Ultimately after base building, you would want to increase your subsequent weekly mileage, like all other professional runners. And that is the single most challenge facing runners who are greenhorns. The widely held practice is that you should never increase your weekly mileage by more than 10% for each week.

The only way to improve your weekly mileage by same intensity is by improving your performance (more energy or endurance). So how do you know or measure whether you are improving in performance or making progress? A Weekly Mileage plan becomes a necessity.

30 milesThere are various principles governing a weekly mileage plan, as they tend to differ from one individual to another.For instance, if you plan to run a 30 miles distance in a week, it is important that you are able to spread the work all around. Seven days is a lengthy time.You don’t want to be in a situation whereby you cover most of the distance within a few days and cover the rest of the distance within the remaining days. Such a mode of operation may increase your risks of injury or you become fatigued. Don’t surprise your body functioning, give it time to adjust. Another equally important principle is to be able to space the hardest days in your plan uniformly apart.

In the case of 30 miles for a week to be covered for example, a simple and typical weekly mileage plan can look like the one below, minus workouts or strength exercise obviously. In some instances some relaxation parts can be fixed with light or heavy workout or they go hand in hand.

I. Monday-Relax

II. Tuesday –cover 5 miles

III. Wednesday-Cover 7 miles

IV. Thursday-cover 5 miles

V. Friday-Relax

VI. Saturday-Cover 10 miles

VII. Sunday-cover 3 miles

Any subsequent weeks increase in mileage as had already been aforementioned, should be at the rate of 10%.For example if your first week mileage plan was the one above,of 30 miles,your second week plan should be 40 miles,and your third week to be 50 miles and so on and so forth.

In conclusion, one thing that we must be able to understand in coming up with weekly mileage plans is the fact that our bodies respond differently to any stimuli it is subjected to. These stimuli may include; the surface of running, weekly workload and workout intensity. It’s for that reason that there’s no single perfect plan or template for all runners. It is incumbent upon you to be able to understand and listen to your body or to the advice of your trainer to come up with a suitable weekly mileage plan.