How to Increase Your Run Mileage
Thinking about running farther, stronger, and more consistently? Whether you’re gearing up for your first half marathon or chasing a PR, increasing your weekly mileage is key to building endurance and confidence. But here’s the deal: there’s a smart way to do it—and a way that might leave you sidelined with injury or burnout.
Let’s dive into the strategies that will help you boost your mileage safely and sustainably.
1. Follow the 10% Rule
One of the golden rules of running: increase your weekly mileage by no more than 10% per week. So if you ran 20 miles last week, aim for 22 miles this week—not 30. This slow, steady progression gives your muscles, joints, and mind time to adapt and recover.
2. Add an Extra Day (Before Adding Extra Miles)
If you’re running three days a week, consider adding a fourth before increasing the length of each run. Spreading out your mileage across more days is easier on your body and helps you stay consistent. Bonus: more running days = more chances to build the habit.
3. Prioritize the Long Run
Your weekly long run is where the magic happens, especially if you’re training for a half marathon. Gradually increase this run by about 1 mile each week, and don’t be afraid to dial it back every 3–4 weeks to allow your body to recover.
4. Easy Miles Are Everything
Not every run should feel like a race. In fact, most of your weekly mileage should be at an easy, conversational pace. These relaxed miles build your aerobic base, boost endurance, and help prevent overtraining. Save the speed for your designated workout days.
5. Listen to Your Body (and Rest When Needed)
More miles mean more strain—so it’s crucial to stay tuned in. Feeling unusually sore, tired, or cranky? Back off. Rest days and recovery weeks aren’t slacking—they’re essential. Remember, progress isn’t just about adding miles; it’s about showing up healthy and strong.
6. Track Your Progress
Use a running app, GPS watch, or old-school notebook to keep tabs on your mileage. Tracking helps you spot patterns, stay motivated, and know when it’s time to scale up (or down). Watching those weekly miles stack up? That’s proof of your hard work.
Ready to Go the Distance?
Increasing your mileage the right way takes patience, but the payoff is huge: better endurance, more confidence, and a stronger finish on race day. And if you’re planning to conquer 13.1 miles in 2026, the Austin International Half delivers speed, support, and serious finish line vibes.
Train smart, run strong, and we’ll see you at the start line.
