Miles or kilometers per Week is an individual thing, so you have to find what works for you. By listening to your body and adjusting your schedule appropriately, your weekly distance becomes what ever your body can handle.
During the month you may strive for a particular goal in weekly distance, but include in each month a rest week to give your body extra time for recovery. The rest week is a reduction of about 40-50%. Run shorter distances and take more rest days or light cross-training days.
Heavy/LightAnother suggestion is to run heavy/light. Suppose, for example, you have a good run today. That run is a heavy run, meaning it puts significant stress on your body. Sports doctors say our bodies need at least 48 hours for recovery, so tomorrow should be a light day. A light day could be running about half the distance you did today. Or it could be no exercise at all. Or it could be light cross-training such as light swimming, walking, light cycling, light weights, etc.
Peaks & SlumpsIt is normal for a runner to reach a peak in training such that the person thinks he or she can do that forever and then go into a slump in which the person can't do much at all. This is normal. Slumps are signs from your body that you need more rest, and extra rest is the key to get out of a slump. Some slumps only last for a day or two while other slumps last longer. It all depends on your body and how tired it is.
SummaryWeekly distance isn't a constant. It varies according to how tired or how rested your body is. It varies with the scheduled monthly rest week. It varies with your goals. Experienced runners tend to do more miles per week because their bodies are stronger. New runners shouldn't try to match their distance.
Suggested Distances for Long Slow DistanceI like to do one long run, one medium run, and several rest runs per week. The length of your long and medium runs depends on your goals. Here are my suggestions for long and medium runs.
- No racing, just running for enjoyment. Listen to your body. Reduce your running when you feel tired.
- 5K: Long run of 5 miles, medium run of 3 miles, rest runs of 1-2 miles.
- 10K: Long run of 8 miles, medium run of 4 miles, rest runs of 2-3 miles.
- Half marathon: Long run of 15 miles, medium run of 10 miles, rest runs of 5-6 miles.
- Marathon: Long run of 15-20+ miles, medium run of 13-17 miles, rest runs of 10-12 miles.