How to Plan Weekly Mileage - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of How to Plan Weekly Mileage from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the mileage plan today. Be sure to check out the full video for all the details.

Key Points:

Long run is non‑negotiable – it’s the biggest training stimulus for speed and endurance.
Evenly spaced running blocks (2‑day block, rest, 3‑day block, rest) spread workload, protect against injury, and improve recovery.
Medium‑long run (second‑longest) adds extra aerobic volume without overloading the long‑run day.
Easy days should be truly easy (3‑5 mi for most 20‑40 mi weeks) to prioritize recovery.
When mileage climbs (60‑70 mi+) you can add double sessions – a short easy run paired with a workout later in the day to keep daily totals manageable.
Start 7‑day weeks around 50‑60 mi and consider doubles around 60‑70 mi.

Workout Example (40 mi week):

Mon: Easy 4 mi
Tue: Easy 4 mi
Wed: Medium‑long 6 mi
Thu: Rest
Fri: Easy 3‑5 mi (recovery)
Sat: Long run 10 mi (your longest of the week)
Sun: Rest Adjust the distances to match your current weekly total; keep the long run as the longest day and the medium‑long run as the second longest.

Closing Note: Try this mileage structure today and feel free to tweak the paces and distances in the Pacing app to fit your own training level. You’ll notice better recovery, fewer injuries, and stronger runs—so lace up and own your week! 🚀