How far and for how long should you run?


I like to base my running mileage on a weekly basis, but also like to maintain a certain mileage with each workout.  For example, your mileage goals may be to run 20 miles each week, but run at least 5 miles each time; this means that you may only run 4 days a week, but each run is 5 miles, totaling 20 miles in a week.  Or, you may set out to run 20 miles in a week, but make sure that you are running at least 2 miles per run; this means that you may run 7 days a week, but you may only run 2-3 miles each run.  I base my mileage goals off of what I am training for. If I am training for the Pittsburgh Turkey Trot (5k) on Thanksgiving, then my running goals would only be about 15-20 miles per week, but being sure to run 3.2 miles each run.  3.2 miles is a 5k, so if I am training for a 5k then I want to consistently run 5k's to improve my time and endurance. If I am training for the annual Pittsburgh Great Race (10k) then my running goals are usually about 20-25 miles per week, making sure I run at least 3-4 miles each workout, and once my endurance is built I would focus on running sprints and incorporating a 6.4 mile (10k) run in at least once per week to fully prepare for the race ahead. However, if I am training for the Pittsburgh half-marathon or full marathon, then my running goals each week are to run about 30-40 miles per week, eventually adding more and more miles, and maintaining at least a 5-7 mile run each workout. It is important to understand your own personal fitness level, your own target heart rate, and to be realistic with your abilities; but anyone can train and run in a race, it just takes motivation, dedication, perseverance, and hard work! If you have any questions, comments, or want any tips, recommendations, or simply just think you want to run in a race but are new to distance running, comment on this post, I will be happy to help any way I can! I love running, it is my favorite form of physical activity, and my favorite way to get a workout in. I run I  the Pittsburgh Great Race each year and try to run a few 5k's each year.