How to Plan Weekly Mileage

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In this video, you’ll see how to structure your weekly mileage on a daily basis from 40 miles all the way up to 100 miles per week.

Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web’s most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he’s also a contributor to Competitor Magazine, Active, Runner’s World, Lifehacker, and other major media.

Visit to sign up for his free coaching ecourse.


David Wetherington says:

What workouts are you talking about?

Asad Ahmad says:

hello I like your video Please guide I have to run 42 km I have seen schedule for it
now recommend me the diet and also how long should I follow on this course?

Todd Parker says:

Been looking for this video for a week plus and didn’t know you or this video existed…. thank you

Savage FIT Blade says:

Need to run a 9 min 1.5mile, any tips?

Harrison Belanger says:

How many days a week should I run for a 25 mile week

Edward says:

your base mileage seems huge compared to the length of your long run?

Omar Abdul-Malik DHEd, MPAS, PA-C says:

Peace be to you! I am a new subscriber! I really appreciate your emphasis on a WRITTEN plan; organization! I can’t run more than 60 miles without my body breaking down. I’m a dad who works…ALOT! My goal is to break 3 hours some day!

orange nectar says:

I can only run 3 days a week. Sunday/ Wednesday/Friday. My goal is to train for 5Ks and 1 10k a year. I want to limit my long run to 8 miles on Sunday, It is extremely hilly and its all I can fit in for a long run. How would you have me train on Wednesday and Friday?


Glad to see someone else putting content out on planning your mileage tks alot

Edward Cheseldine says:

long running = slow running

Juusto says:

It’s not that complex. Just add runs more and more when your body starts feeling like it can handle more. Then add easy weeks here and there.

Collyn Christopher Brenner says:

What does your shirt say??

Justin Cripps says:

i can run 70 miles a week and take a day off

Darka says:

Great video Jason, very useful.

Benjamin Lee says:

It appears that the day after a long run is about 60% of the long run?

John Gardner says:

Best description of training mileage over a week I’ve seen. Thanks .

Mikkel Gisle Johnsen says:

Great stuff man! It was nice to see the different mileage structures in the context of each other! Looking forward to more vids!

Harrison Belanger says:

16:05 “2 runs per week” ***2 runs per day***

Paul Gina Alcala says:

Hi my name is Paul
i am getting the urge to run again. I am not sure how to go about it. I am a gardener and work anywhere from 4-5 days a week and walk about an average of about 10-12miles a day when I’m at work. I’m definitely not in running shape I have let my body go i am working on getting the weight down but after that I do want to start running/racing anywhere from 800 to10k again. how should I go about starting when the time comes? how much should I run? With the amount I walk during the day how should my mileage look? How much mirage should I start at and max out at? Thank you for your time.

Jerico Leandro Cortado says:

Question: If my plans are to run 50k races, how should i construct my weekly schedule? Should i have a 50k week or higher? Thank you

Jerry Perry says:

More complicated the more you run, like you say. I only run 30k a week. Don’t do much planning. The most important for me is to run those kilometers/miles. It means I have to run at least twice per week. I can’t run 30k at once. If I postpone it, Saturday is my last chance. I’ve done 10k on Saturday and 20 on Sunday. Not optimum and it took a few days to recover. Therefore I try to run at least three times per week.

BoraTalksAKABrandon_Bora says:

Awesome video

Maria Tretyakova says:

Hi there. Recently discovered your channel. Very helpful tips (I’m a beginner runner) Please carry on!

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