Running News Daily

Less is not more. More is almost always more—within reason, and with a plan.People complicate it, but running is like almost every other activity. Want to be a good pianist? Practice a lot. Want to be a great surgeon? Cut a lot of people open.In both activities, it is important that your practice has some direction. Mindlessly slamming the piano keys or taking a knife to grandma during her afternoon nap will not make you an expert (nor popular with the neighbors). But in all cases, the common denominator of expertise is time invested.

It took me way too many years to learn this lesson. In summer 2010, I had just graduated college after gradually getting into running over the previous four years. I was running 20 to 30 mostly hard miles per week (along with some biking), thinking I was doing things right. Then, I found a dog-eared copy of the cult-classic novel Once a Runner, and everything changed.

Once a Runner tells the fictional story of Quenton Cassidy, who goes to the woods, trains his butt off, and ends up winning an Olympic medal. It wasn’t the melodramatic prose or poignant narrative that struck me—it was the mileage. Cassidy was running as much in a day as I was running in a week.

After adding a few more dog ears to the book and returning it to the library, I gobbled up every resource on running training I couldAs Cassidy said, “The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials.”What makes running different than activities like the piano is that doing it too much or too hard will result in injury. The injury conundrum makes running unique, and, in my opinion, is the main reason coaches exist. How can we keep you healthy and avoid burnout while maximizing your volume? That question is running training distilled down to its essence.

I’ve written about how to stay healthy before. Cliff notes version: run easy most of the time, practice injury prevention, and eat as hard as you train. But I haven’t confronted the other piece: How much running should you be doing?

How much mileage you should run depends on whether your goal is to finish strong (defined here as being confident that you have done enough training to reach the finish line smiling, even on a bad day) or perform optimally (being confident that you are doing the most you possibly can to reach your running potential). Both are great goals, and both come with different types of sacrifices and planning.To Finish Strong

The general guidelines for finishing strong (and smiling) are below. These mileage totals give you the volume needed to be sure your legs are prepared for racing the distance, with enough training to do the necessary long runs and avoid the race-day trauma that results from running on unprepared legs. (Endurance-based cross training, like biking or Elliptigo, does not count toward total mileage, but can be a valuable addition to a training program.)5K: 10 miles per week (over at least 2 runs)

10K: 15 miles per week (over at least 3 runs)

Half-marathon: 25 miles per week (over at least 3 runs)

Marathon: 30 miles per week (over at least 4 runs)

50 miles: 40 miles per week (over at least 4 runs)

100 miles: 40 miles per week (over at least 4 runs)

Longer races require more volume, and more volume requires more runs per week; concentrating too much mileage in too few runs increases injury risk.

At this level, 100 miles requires the same volume as 50 miles, because in those races, you will be stepping into the deep, dark abyss of the unknown no matter what. So if you are just aiming to finish strong, it is more important to focus on key long efforts (and pray to the ultra-gods profusely for their favor).

To Perform OptimallyPerformance is a tricky, deceiving monster. Much of elite performance is dictated by choosing the right parents. Therefore, we aren’t talking about absolute race performance here, but personal performance relative to genetic capabilities.

The numbers below represent peak sustained volume, or the highest volume you will achieve and sustain for at least a month during hard training.

This formulation is overly simple—you should work up to this volume slowly over time, building a base then adding workouts and modifying total volume based on periodization principles. Remember, volume comes with diminishing returns and is highly individual, so be careful not to run too much for you.

5K to 10K: 6 to 12 hours per week

Half-marathon to 50K: 7 to 15 hours per week

50 to 100 miles: 8 to 16 hoursThat is quite the range, but gives you an idea of the numbers you want to work toward over time. The lower end is for injury-prone or time-crunched runners, especially those who have not run high mileage previously.

These numbers are in time (rather than distance) to account for variances in terrain—steeper, more technical trails are slower, but have a similar aerobic stimulus. Finally, these numbers go out the window for older runners—injuries are more likely for runners in their 50s, 60s and 70s.

A less accurate but clearer way to picture it is in optimal miles per week, assuming non-technical terrain and a consistently durable runner:

5K to 10K: 50-70 miles per week (women), 70-90 (men)

Half-marathon to 50K: 60-90 (women), 70-110 (men)

50 to 100 miles: 60-110 (women), 80-120 (men)If you’re anything like me when I first started learning about training, you may be saying, “That is a lot of mileage!” Good. That is the point of this article—being an expert takes a lot of time, and it’s essential to acknowledge it whether you are a runner or a pianist.

Still, these numbers are not hard-and-fast rules, just guidelines. Just because you can’t reach these numbers doesn’t mean you won’t be amazing at running.

Remember, never increase mileage by more than 10 percent in a week (and 3 to 5 percent if you’ve never run higher mileage before). It took me two years to go from 20 to 30 miles per week to 90 miles per week.

No matter what, always be extremely attentive to injury. Staying healthy is the most important part of running, and durability is a talent in its own right.

There may be shortcuts to good (or even great) performance, but there are no shortcuts to your best performance. Plan for the long term, methodically increase volume and do smart workouts once or twice a week after you have a solid running base.

To put it another way, it’s all about the

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.