Jul 1, 2021 6 min read

How Many Days a Week Should I Run

How Many Days a Week Should I Run

If you are a runner doesn’t mean you always have to win a race. People become runners for losing that stubborn extra belly fat, some for marathon training, while others for keeping themselves fit. The question is how many days a week should I run?

Your goal decides the quantity of training you require. Another thing is your level as a runner that determines your capacity. Likewise, if you are a beginner, you should not set unrealistic goals. Running once or twice a week pretty much will solve the purpose.

As you will learn about your body and how much effort it needs to hit the bullseye, you are good to go. Further, there is always a scope of injury in this training. Pushing your limits is great but you should know how to push to expand your boundaries and when to push is another big thing.

Therefore, I have tried to compile the key points to enlighten you all regardless of your training level as a runner. I hope this blog will answer all your queries and give you a direction to achieve the best for yourself.

Various Levels of Runners to Determine How Many Days a Week Should I run

Beginner Runners

A beginner runner is so-called because of his lack of experience. If you are a newbie, you need to have consistency, a proper understanding of training, and always remember one thing that there are no shortcuts to experience and practice.

Firstly, a beginner’s body needs to bear the physical stress so that your body adapts so that it is not a one-time process. The sooner your body understands and gets adapted to your running routine, it will become easier to speed up your running time.

Intermediate Runners

Well! Intermediate runners are those who have been running for a significant number of years. They know the training process and already their body is adapted to a consistent running session.

In this stage, you probably don’t have complete knowledge about training and still consider yourself somewhere between a beginner and an advanced runner. Here, if you are an intermediate, you might have tried various workout styles and types.

Another probability in the case of intermediate runners is that they might have participated in various races over the year. Here, I want to break a myth which is that racing is not any benchmark to define you as a runner. It is just a platform where you can calibrate and challenge your potential if you are into sports.

Advanced Runner

An advanced runner has been running for years, you can say, it could be around three to four years. Since you are on the advanced level, there is a possibility that you have reached this level after running for more than the above-mentioned years.

Generally, runners of this caliber run races or even marathons, however, there are no such criteria to reach an advanced level. The basic difference between an intermediate runner and an advanced runner is that they clearly understand the differences between injured or sore.

How many days in a week should I run?

One Day Per Week

The important thing for beginners to keep in mind is, training doesn’t imply that you should run five days per week. So, for your initial journey from beginner to intermediate runner, start running for one day in a week, do not try to make it three in a short span.

Further, after maintaining a schedule and consistently following it for six months, you may now promote yourself to the next level. It will take some experience but the next thing to be taken care of is to differentiate between injury and pushing your limits. It is wise to stop running once you start feeling extreme pain.

Two, Three Days Per Week

Since you know that you are someone who is more than a beginner but still there is scope to be called an advanced runner. I would suggest that as an intermediate you should at least run four to five days a week. It is better to understand more about the depth of running thrice a week.

In the early days of running, you may feel uncomfortable, your calf muscles may hurt and you may even think of quitting running. However, once you get used to it, it is like an addiction that you can rarely let go of.

Alternatively, another thing is whenever you feel out of breath, make an effort to accept it. Slowly, that negative thought will crumble away and the unpleasant feeling will eventually leave your body.

Four, Five Days Per Week

If you think you are more than an intermediate runner now, you are qualified to be promoted to the next level. To increase your stamina, you need to run at least four to five days per week.

Some of you must have achieved this target, for them, it is best to maintain consistency and push their limit every time they hit the ground or any running track. You are on the stage where you understand your body and its response to various levels of your running practice sessions.

Additionally, you might have suffered from injuries as well, so you have learned from them. Thus, you are a great learner and you have conquered his challenges and difficulties to a great extent. Keep practicing to progress to the advanced level.

Six Days Per Week

You can run for six days a week. This is a very easy task to achieve as an advanced runner. Though it will take a hell of a lot of practice, you can set your targets of running for 2 to 3 kilometers a day.

The golden fact is the beginners take less time to improve whereas advanced runners have to be satisfied with small gains only. As I said, it takes more effort and time to progress slightly in speed too, but it is an achievement.

Seven Days Per Week

Once you successfully reach the stage where you comfortably run for six days per week. It’s high time to advance in your training. You should start running seven days per week. This practice should be done forever.

In addition to this, they have the expertise to identify how and when to run through discomfort and when you are not feeling pleasant. They know how to sail through and very well understand the limitations of running.

Not only this, an advanced runner has a fair understanding of the tolerance power of his body. They can easily make a transition from their training from being fit to hitting targets. Also, if you are a marathon runner then you should definitely stick to this routine.

There will be times when you will feel tired or demotivated, however, that is exactly when you have to keep your spirits high and never let them die.

How can I set up the number of days I run per week?

There is no hard and fast rule that six months is the threshold, it may take even longer to make running a habit to flow in your blood. Not even an expert can give you a strict plan before you start.

All these parameters depend only on your capabilities and tolerance. Everyone is unique, if someone is achieving something, it is because of his capabilities and talents. As I mentioned in the above section, know your body and set up the days as per that.

How many miles a week should I run?

There is a standard or you can say as per expert’s understanding for how many miles one should run in a week. Let’s check the below table according to your level, the miles per week for you.

Runner Miles Per WeekEliteMortal
Half Marathon100-11030-40

Frequently Asked Questions (FAQs)

How many days a week should I run to lose weight?

To lose stubborn belly fat, you are required to do moderate-intensity activity for upto 30 to 60 minutes. This practice needs discipline and should be consistently followed four to five times a week.

How many days a week should I run for marathon training?

Firstly, for marathon running, you need to maintain a relaxed pace while running. As a beginner, I would suggest you try to build a weekly mileage of about 50 miles. This practice will need a continuous effect for at least four months till the race day. Generally, marathon training sessions span from 12 to 20 weeks. So, plan accordingly.

How many days a week should I run on the treadmill?

If you consider yourself an intermediate runner, you should exercise on a treadmill thrice a week or sometimes even more depending on your capacity. It is better to set up a weekly routine.

Running three to four times a week is a fairly good pace or rhythm. Remember to take at least a day or two off. Also, limit yourself to five sessions in a week, not more than this. However, setting targets for yourself will make things pretty easier to achieve.


As you progress in this journey as a runner, your satisfaction increases. With experience, running becomes more of an accomplishment and satisfaction for you. For me, it is like meditation and I am addicted to it.

The noteworthy point here is to know your level as a runner, accept it cheerfully and progress slowly. I have answered how many days a week should you run? Share your experience with me. I will be happy to know!

I am a middle-aged runner with aspirations of qualifying for the Boston Marathon in 2022.

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