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How much to run a week
The
runners are often caught in the mileage trap, so we should take a good consideration of the amount of mileage each week. The following table tells us the weekly mileage of our elite runners and ordinary runners.

as long as you have potential, the more mileage, the better, but once mileage breaks through your limit, every step after that will increase your risk of injury. The five principles here can help you find the most suitable mileage.

1, adjust mileage
according to the project
if you are going to take a full marathon, of course you run a lot more every week than the 5KM.

2, adjust the mileage
according to the target
if you just want to finish the game instead of racing with others, you can run less every week.

3, adjust mileage
according to its characteristics
if you are good at running, running, and sprint, you should combine your own characteristics and determine the amount of running according to the different items.

if you are good at the marathon, you should exercise more endurance and increase the amount of running.

4, step by step

should avoid injury when increasing mileage. Let the body slowly adapt to the increasing mileage. For example, you can in the next week to run 6 kilometers, then keep the two weeks after the mileage, mileage increase in 6 kilometers, then stay for two weeks.

5, health is always more important than mileage

it doesn't make any sense to you if you can't compete with the injury because of the excessive increase in mileage.

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