Training Smart at Low, Medium or High Running Volumes

Introduction: A Long-Overdue Conversation About Running Volume

In this little video, I’d like to talk about something that I think I’ve actually been putting off for a while because I don’t like to pigeonhole runners. But I do also think this video might be useful for some people.

So, I’m going to have a go – and that is about runners that train on low, medium, and high volumes of, let’s say, you know, mileage or time or kilometres, however we want to see that. I’m talking about recreational runners, non-elites, rather than elites that are sort of paid to train and recover.

Defining Running Volume for Non-Elites

Let’s start with thinking about what low, medium and high volume training looks like for non-elites.

• Low volume: 10 to 25 miles per week
• Medium volume: 30 to 45 miles per week
• High volume: 45 to 60 miles per week

There aren’t many recreational runners who do more than 60 miles per week.

A little caveat: I’m isolating running here. Someone might do low-volume running plus strength and bike sessions, but for this discussion assume running is the only exercise.

I’m talking about people aiming for fitness progression – getting fitter, faster, or able to go further year on year – not those running a few miles for mental health without performance goals.

How Volume Informs Intensity Distribution

Volume guides intensity distribution. Lower-volume runners need more intensity – more time in zones 3–5 and less in easy zones. Medium volumes follow a classic pyramidal mix (zones 1–5), and high volumes lean heavier into easy (zone 1) work with less in zones 4–5.

If running frequency or weekly mileage is limited, intensity becomes the primary stimulus, so it must be well managed and periodised.

Volume Can Guide Your Event Choice

Volume also helps with event choice for performance rather than just finishing. It’s possible to run a marathon on 15–20 miles/week, but improving year to year on that volume becomes very tough.

Weekly mileage can steer you toward distances that match your training load – and save frustration from repeating the same marathon without getting faster.

Annual Averages Matter More Than Peak Weeks

When I say “30–45 miles/week,” I mean annual mileage divided by 52 – your true average – rather than a single peak week.

Use that average to guide intensity distribution (more intensity at lower volumes) and event choice for performance progression.

There’s quite a lot in there, and some points might even be a bit controversial.

I’d really appreciate your thoughts in the comments below.

And for now – happy running!