Marathon Mileage: How Much Should You Run?

If you’ve ever wondered how many miles you need to log before the big day, you’re not alone. Too little miles and you’ll struggle on race day, too many and you risk injury. The sweet spot depends on your experience, goals, and how much time you can train each week. Below is a straight‑forward way to figure out the right mileage for you.

Weekly Mileage Basics

Start by looking at what you’re already doing. If you’re a casual runner logging 15‑20 miles a week, add 10‑15% each week until you reach a comfortable base of 30‑35 miles. For beginners aiming for a sub‑4‑hour marathon, a weekly total of 35‑45 miles usually works. More experienced runners who want a faster time often hit 50‑70 miles per week, split across easy runs, tempo runs, and a long run.

Spread the miles out so you’re not pounding the pavement on consecutive days. A common pattern is three to four running days, a rest or cross‑train day, then another two days of running. Example schedule: Monday – easy 5 miles, Tuesday – rest, Wednesday – 8‑mile tempo, Thursday – 5 miles, Friday – rest, Saturday – long run, Sunday – 6 miles recovery.

Building Long‑Run Mileage Safely

The long run is the heart of marathon mileage. It teaches your body to burn fat, store glycogen, and keep your legs moving for hours. Aim for a long run that’s 20‑30% of your weekly total. If you’re doing 40 miles a week, a 9‑12‑mile long run is a good start. Increase the long run by no more than a mile a week, and every third week drop the distance by 20‑30% for recovery.

Don’t forget to practice race‑day nutrition on long runs. Test the gels, drinks, or real food you plan to use, and figure out how your stomach reacts. This simple step saves a lot of trouble on race day.

Listen to your body. If you feel persistent soreness, drop a mile or two for a week and add back slowly. A small amount of cross‑training – cycling, swimming, or strength work – can keep you strong without adding extra running stress.

When you reach a peak weekly mileage, keep that level for two to three weeks before you start tapering. The taper period (usually two weeks) cuts mileage by about 20‑30% the first week and 40‑50% the second week. This lets your legs recover while keeping the fitness you built.

Finally, track your mileage in a notebook or app. Seeing the numbers adds confidence and helps you spot sudden spikes that could cause injury.

By following these simple rules – steady weekly builds, a well‑spaced long run, and a smart taper – you’ll hit the marathon mileage that matches your goals without overdoing it. Now grab your shoes, set a weekly target, and enjoy the miles on the road to race day.