What is the optimal mpw for an adult man wants to stay in shape but also has a life?

Struggling to understand this post.

10-15 miles a week is plenty.

If you're fast it's easy to run a lot and still have a life. Someone who can actually run easy at 7 minute miles instead of 9 or 10+ minute miles. An hour each day is a reasonable amount of exercise time, that's 8-9 miles per day. A little extra on the weekend for a long run gets you to 70 miles. So 70 miles per week isn't a massive undertaking. If you're running 9 minute miles I'd say 50 miles is a good amount. This is if your goal is to run fast for distance races. If you're just trying to stay in shape, I'd run for 20-30 minutes and lifting for 20-30 minutes most days, maybe one day off per week.

To stay fit beyond 40, you need more than just aerobic exercise (even though that’s the most important component of health). You’ll start to lose muscle mass and mobility/flexibility.
You’ll want to average 5-7 hours of exercise a week, with 50% of your time exercising being aerobic. If you only want to run, that would be 2.5 to 3.5 hours a week.
25% of the time should be dedicated to strength/weights, and the last 25% to flexibility and mobility.

10-30 miles per week for me, but augmented with an active lifestyle outside of running (e.g. biking to work, lots of walking, regular strength exercises).

Unashamedly in the hobby jogger category, since family, friends, and career matter.

the man you are referring to is the athlete special. So 60 miles pushing up to 70 when on holiday.

If you're running now for health and enjoyment the optimum number of miles is however many you want to do. There's not going to be a one size fits all answer.

As far as "having a life", you should be thankful you picked running. There is no sport more efficient and less time consuming than running. Shirts shoes out the door, no matter where you are. Swimming and Xc skiing are close but way more time consuming and logistical issues.

20MPW seems plenty. Unless you are trying to make sig gains...VO2 max and what not.

There are some theories out there about actually adding yrs to your life and what amount of Min/session you need. Thats a little more. 90min of zone 2 per session etc... but not clear if you can just add the lifting? I would say yes. HR is usually elevated during lifting.

about 15-25 miles per week can be a good guide for someone in their late 30s not focused on competitive racing

An hour a day seems like a reasonable amount of time to dedicate to exercise for someone who "has a life." So run 5 hours / week and spend 2 hours on lifting and stretching.

My husband runs 4 miles / day 365 days per year. He's now in his late 40s, and I've been amazed at how fit it keeps him. It's amazing what consistency will do for you.

I run 10 miles a day. Takes between 70 and 80 mins.

Back before everyone else is up for breakfast and feel great.

I walk 30-60 min, 3-5 days per week. I'll mix a short hobby jog in there but it's mostly walking.

It depends on how busy your life is. When I was establishing my career, newly married and with young kids, I was happy to get in a 30 min run, 3-4 times per week.

Now that my career is on cruise control and my kids are older, an hour and a half per day is more manageable than 30 min every other day, used to be.

Make a list of what is most important to you and assign time starting at the top down.

5-7 miles in the morning. 1 workout, 1 tempo run and 1 long run on Saturday. Nearly all runs completed before kids are up. Rest Sunday = about 40mpw. It's enough to still have some fun with some occasional shorter races. Nothing fancy or super long. Running low 15 min 5k and @ 4:20 mile at in mid 40's.

20 miles per week. 6 mile long run leaves 4ish 3-4 mile jogs for the rest of the week with 2 days off.

30

I'll forget entirely about mileage when I'm done seriously training. I'll follow some super simple MD approach, like:

Day 1: 10x100m

Day 2: Plyo + 4x60 or short hill sprints

Day 3: 6–8 mile "long" run, maybe do some fartleks or tempo in there

If I have time and want to, throw in a few easy 3–5 mile runs on the other days. Lift 2–3 times per week. I won't set any records training like this, but I'll be fit enough to beat most people my age at 100m through 5,000m.

Given I can run sub 20 on 10 mpw, I say 10mpw.

I would say 45 min/day 5 days and then a 60 min run 1 day per week is ideal. It might be slightly higher than what you actually need, but if you can get to that level and run it effortlessly, it will make a huge difference.

If time allows, I would try to make that 60 min, a 90 min. A true long run will make a huge difference.