how much should i run a day as a beginners

The majority of experts concur that new runners should schedule three to four runs each week, with at least one day off for total relaxation and the possibility of cross-training on the other days. Your first run/walk sessions should last 20 to 30 minutes, with subsequent workouts increasing the amount of time spent running.

So, How Much Should You Run?

Even our non-exhaustive list of factors demonstrates that determining how much you should run is best answered on a case-by-case basis, but here are some general guidelines:

For beginners.

Most experts agree that beginners should plan to run three to four days per week with at least one day of complete rest and optional cross-training on the other days. The duration of your initial run/walk sessions should be 20-30 minutes, increasing the percentage of time spent running in subsequent workouts. If you’re already fit from other exercise, you can probably increase the duration of the workouts and handle four days per week.

The minimum you should run.

Once you’re past the beginner stage, the answers to these questions become a lot more gray. In terms of physical fitness and exercising for general health, the U.S. Department of Health and Human Services’ recommendations are for adults to be active nearly every day of the week, and to accrue a minimum of 150 minutes of moderate-intensity exercise per week.

If we focus on running specifically, the general consensus amongst experts is that you need to run at least three days per week to improve, and the fewer days per week you run, the more crucial it is that those runs really count. In other words, they need to be high-quality workouts (intervals, hill repeats, threshold runs, long runs, etc.). Cross-training on non-running days will help augment the training benefits. 

For the average recreational runner.

Most non-elite runners run five to six days a week. In general, a rest day is important to reduce injury risk, but more experienced or competitive runners may run every day or at least cross train on all non-running days. Weekly mileage or volume in terms of minutes is highly dependent on racing goals, with 5k runners running anywhere from 15-50 miles per week and marathoners landing somewhere in the 30-70 miles per week range, with plenty of variability. 

The maximum you might run.

Elite runners may have upwards of 14 runs per week, a physically-demanding training schedule achieved by running twice most days. Termed “doubles,” two runs per day is a way to significantly increase your running volume while still giving your body some amount of rest. In general, doubles are only recommended for experienced runners who are healthy and running 60-70 miles per week or more. Even then, it’s vital that you listen to your body and heed to any signs or symptoms of potential injury, fatigue, or overtraining. It is also highly inadvisable to double with two hard runs; at least one of the workouts should simply be recovery or easy miles. 

The Takeaway

Deciding the frequency and volume of your training is a largely personal decision based on your fitness level, goals, experience level, and body. It’s important to bear in mind that some running is almost better than nothing, but also that too much of a “good” thing can actually be harmful. Striking the right balance involves the interplay of the different factors surrounding your personal situation, and is likely to constantly evolve as your circumstances change.