How Often To Run | Structuring A Week Of Running Training
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- Опубликовано: 5 окт 2024
- If you want to take your running to the next level you should think about creating a structured run program around your week. In this video, Heather shares a few basic training plans for runners, depending on how many runs you would like to do each week.
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How often do you run each week?
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How often do you run?
Depends on the phase, during the previous training phase 3-5 times a week with 2 tough track sessions, 2 normal outdoor shorter runs and a long run
2 or 3 times a week depending on the phase and volume I need to complete. Usually 1 easy/long run and 1 quality workout (intervals in Zone 4 or 5). During pre-race build almost every day as part of brick workouts. In peak period also but then in short, intense workouts to avoid injury.
0-3
Usually 4 times a week and cycling 2-3 time’s a week. I was just starting to have swimming lessons before lockdown so I could try and do my first tri. I’d be interested to know when you’d advise to do strength work, I do it 3 times a week, usually full body low reps heavier weights on my two harder runs days, and then a Pilates type based session on a Sunday after my long run.
Everyday
Might I suggest this video be edited with helpful visual guides for the week?
The graphics team at GTN are probably still on furlough 🤔
Yes please
Yes! Show us some weekly charts and, pointing to the charts, discuss how the different schedules support different goals and/or runners at different levels. Thanks.
Yeah like in the thumbnail
Did we get the visual guides yet?! Would be a massive help!
Videos like these requires some graphic points on screen when you talk about important points.. like they pop up at right thyme when you explain
This is roughly what I'm doing at the moment
Monday: Long run
Tuesday: Easy run (with strides at the end)
Wednesday: Rest
Thursday: Speed/interval run
Friday: Recovery run
Saturday: Tempo/threshold run
Sunday: Rest
Currently around 50km per week but looking to push that up to 60km!
This comment is more useful than this entire video
This is super helpful thank u
What a great video. I gonna break this down in a video! 🔥🔥🔥
Thank you for posting this. I have not run for 8 years, just bought a Garmin and Nikes and need a training plan. Perfect timing!
I also just started running again. Get at it!!
Same I bought a garmin 6x and I’m out running, well running with a 20 second break run walk run walk
Hope yall still running
Currently doing 6 days a week
Monday: Recovery
Tuesday: Speed/track workout
Wednesday: Easy
Thursday: Tempo of some sort
Friday: Easy
Saturday: Rest, or switch with Friday
Sunday: Long Run
Managing to hit around 50 miles a week, looking to progress to 60
That's a solid workout structure. I think I'm going to have to steal it and apply it to my own training haha
If possible, please share the breakdown of the work outs.
E46 M3 it changes a little every week to keep a variety. But recovery runs at around 130 HR, easy runs at 140-150 HR, but mainly running on feel. Track/speed workouts are a mixture, I just look up workouts online and mix it up. Tempo runs depends what race I’m next looking at. Longer races = longer tempo runs, shorter = shorter and harder tempo efforts.
@@Geachy016 how about recovery what you do on that day ?
@@nadhirulatiq5526 Nothing at all. Maybe a short walk if I fancy it. I don't do any strength work or strenuous exercise if I can help it. A little foam rolling in the evening.
I usually split my week as it follows for running:
-Mon: Gym
- Tue: Short Interval (speed)
- Wed: Recovery run
- Thu: 10k pace
- Fri: Rest
- Sat: Long Interval (strenght)
- Sun: Long run
Nice!
The thumbnail for this video was a chart for a week of running. But once you click on the link you discover that there are no charts. That's disappointing, if not bait-and-switch, because a chart for a typical week is surely the easiest way to grasp a proposed schedule and think about what modifications one might want to make. Certainly a chart is easier to grasp and think about adjusting than a long stream of words from a "talking head" with random videos of people running. Let me rephrase this more positively as a request: Show us some weekly charts and, pointing to the charts, discuss how the different schedules support different goals and/or runners at different levels. Thanks.
Because of this video I forgot the days of the week. I don't even know how many days there are in a week anymore
@@moslimislam5714 In this context, I can assure you there are several days in a week, more than 2 and probably fewer than 10. There's something called a weekend, which some say is a good time to get in a longer run, although admittedly, an end of a week or of anything sounds like a single point, which of course, having no duration, would be difficult to squeeze a long run into. Perhaps you should play it by ear, though how one's ears help in running is an unsolved mystery of its own.
God let me never be like this ungrateful soul. Ick.
@@Lockhart2000 Let us not conflate detailed, constructive criticism with ungratefulness. Granted, my reply to Moslim Islam was sarcastic, which won't suit everyone's tastes, but my original post simply stated what was missing that would have made the video actually helpful.
@@alwaysuseless your post was beautiful
4 times a week, 70% base, 20% tempo, 10% anaerobic. 12k(70-75%), 12k(70%), 13k(intervalls(9k+4k regeneration) or 75-80% constant), 27k(long run @Marathon Pace aka 80%). Every 4th week it's relaxation, effort is reduced by 30-35% overall. Every 4 weeks the long run distance is increased by 5-10%. Usually I would cover 70% of the weekly distance for the long run. Ontop of that at least one 30 minutes body workout(calisthenics), 2 times swimming (45 minutes) almost always on maximum effort, because simply I can't do different. Cycling is happening divided from the other two disciplines, as it is my major strength. I'd try to do at least one Grand Fondo per week, and cover as much distnace on Zwift on 3-4 sessions. 4 week hour rhythm: 18/14/16/12. Ignore all of this once Corona is gone and I need to return to my daily job...:D
Curious to know what’s your 5k and 10k race time? Thanks.
1:43 We all wish we had someone looking at us the way Mark is looking at Fraser ❤
My dog does, but he gets this really weird red thing poking out of his dingding when he does it.
@@rogerc23 🤣🤣🤣
I’m just getting back into running so I’m building my base back up. I run on M,W,F & try to get to two miles but I’m not there yet. My goal is to consistently run 5k in sub 24min. I strength train on Tues & Thurs & take Sat/Sun off for rest/recovery.
What's your strength training like? Just got back into running too, this is my 4th week back. I used to run mwf too, intervals, tempo and a long run, but lift weights and do ab/core workout daily mon to fri. Currently, i've been weight training, started with mon to fri, but now that i got back to running t-th-sat/sun, i now do leg day monday, push wed and pull fri. I'm thinking of doing a twice a week weight training, maybe mon and fri, and run t-th-sat and rest wed and sun.
Thank you this is good structure. I try to run everyday but it's basically all easy run to build the aerobic base except for a speed workout on Wednesday and a goal pace repeat on Friday
A year on...... did it work? I’m a month into zone 2 running trying to build a good base for next year. It’s hard to ‘plod’ 😂
It could help to summarize with some examples presented into tables. Easy to remember
My routine!
Monday: 6 am I do a 3.4km run (2.1 miles)
Tuesday: 6 am I do a 3.4km run (2.1 miles)
Wednesday: 6 am I do a 3.4km run (2.1 miles)
Thursday: 6 am I do a 3.4km run (2.1 miles)
Friday: 6 am I do a 3.4km run (2.1 miles) 6pm I do training (~5km)
Saturday: Recover
Sunday: 9 am I do my 2km race (1.24 miles)
Total running for whole week: ~12 miles (~19km)
tuesday, looking at thursday for short run on trackday friday resting monday lkncfoerhjxbdewjhfbdkerhjejwh
Just show the schedule
Whenever my legs allow!
Love this concept of a "recovery", Run.
Amazing video! With the fall coming soon, could you make video how to run in rainy day? I just tried this and the humidity IS a factor that I underestimated 😟
I have just started running with Couch to 5K. Run Monday, Wednesday and Friday and then couch (which I have mastered) at the weekend!
Sounds perfect!
I usually start with 10 mile runs three days in a row and then get injured and don’t run for another year.
Feedback: the video would be MUCH improved if you had graphics on screen of the advice you gave. That way a person can pause the video on their phone and take a screen shot. Yes that’s more work for you, but what’s your goal with this channel?
Exactly what I thought...
They’ve done that in the past, and I agree would be helpful here. No need to be passive with the “what’s your goal”..
Jennifer Y so you think a more aggressive question would be more appropriate?
DJP I think no question at all would be appropriate.
Hi GTN
Can you please also do a video for structuring the three disciplines (swim, bike & run) training in a week. And gym too (for strength & conditioning) . Assuming you only have the morning & afternoon to train (in between you at work). I would like to see if my plan is realistic or not. Just a rough guide.
We certainly will, hopefully we will all be back doing the three sports soon as lockdown lifts.
5x week, staying on base zone 2 to 3, run for time not distance. Thanks again GTN for the tips.
Thanks very much for that. I’m and oldie and a newbie and that helped me a lot.
I have incorporated two shorter runs per week along with cycling 3-4 times. My left lower calf has caused me some problems which makes me think I need to get a foam roller sooner rather than later.
Maybe it's just me... but I find that when my easy runs are on the next day after a hard session, I'll be more conservative and stick closer to the slower easy pace.
My weekly workouts look like:
Monday - Speed
Tuesday - Easy
Wednesday - Rest
Thursday - Long
Friday - Easy
Saturday - Rest
Sunday - Rest
I tend to do 6 structured run workouts each week. This month i have a monday fasted run for an hour, tuesday's are a 90 min longer run with a halfway speed increase, wednesdays are a recovery run, just 8 to 10k, thursdays are a mixed pyramid and fartlek session (log w/u & c/d with short intense speed changes in the middle) for about 90 mins, Friday is a shorter but more structured pyramid, Saturday is core/strength and sunday is just an easy run of varying distance. I also speed skip most days, varying for about 15 to 30 mins high intensity, do a 4 to 5k recovery walk each day, do a kettlebell workout 3 times a week - kettlebell and plyo combo and sometimes i will jump on the rower as well.
@pennthebaker just doing what my coach assigns to me. last week for example my run schedule alone was
monday - 45 mins threshold with periodic vo2 max increases of 5 x 1 min
tue rest
wed 3k w/u. 3k threshold, 3 min recovery. 1500m threshold x 2 +2 x 2 mins recovery. 3 x 1 min vo2 max + 3 x 1 min recovery. 2km c/d
thur speed pyramid x 3 = 20 min w/u. then 3 lots of (90 secs, 60 sec & 30 secs threshold with 1 min between each) + 3 min recovery run between sets
fri hills - 3km zone 2 w/u. 6 x 500m hill sprints (5%/) + 2 min recovery. then 2 sets of the following (5 x 1k increasing from zone 1 to zone 5) 1 min recovery between both sets
sat - 3k w/u then 5 x 2k threshold + 5 x 1k recovery zone 1 & 2
sun - easy run - 26k (1 - 8 zone 2, 8 - 16 zone 3, then back to zone 2)
yesterday - 3k w/u then 13 x 800m tempo + 400m recovery
tomorrow - another v02 max session
@pennthebaker you assumed it was just a story. i was just showing a typical week.
At the moment I am following Garmin pre constructed programs.
Running 3 times a week: Tuesday and Thursday training cadence and acceleration glide, Sunday long run.
Saturday bike.....and swimming......when the swimming pool will open again :D
Thanks for the message. Beautiful shots and great form. “Sometimes More is just more”
How.often strength training shold We do.in.a week? I prefer long run.on Saturday because I still.have a rest Day onSunday with family.
Running six days a week makes me wonder where the swimming and cycling go.
Brilliant,really enjoyed this one 👌
great plan, starting Tuesday... I just use to long run for 1 hour 3 times per week and do calisthenics on days in between... just going to do the running and lose some weight... then incorporate weight training into this, and bulk back
How are you getting on?
@@yupman95 finished keto. done it for 2 months, lost just under 2 stone... Im back on the carbs now, and bulking and now training 2 times per day. Run in the morning, work out in the evening.
search BUFF DUDES weight training program, its 12 week plan, its really good. do it at the park
Idea for the gtn team, a fastest 1 mile flat out time video, would like to see what marks fastest would be, low 4 min for sure
What is enough for an easy run?
Thank you for this video! So helpful
Older trail runner...nice video-very well put together!
Agreed!
How does cycling training impact on this? especially on rest days?
James Woods depends on how hard you are cycling ;)
In all seriousness, an easy ride can be great for recovery days. And bike endurance absolutely carries over to run endurance.
@@trbeyond How about the other way around? How much can my run endurance help in my ride endurance?
I train in both running and cycling. But I focus more on running.
Thank you, I needed this.
Doing this currently:
Day Distance in K Tempo k/h
Mon 10/15 5.15 pace
Tue 6.5 70/80% zone
Wed rest
Thu 5 4.30 pace
Fri 6.5 70/80% zone
Sat 8 5.15 pace
Sun rest
There’s some research that shows significant benefit to running the same volume with 2 sessions a day. Any thoughts?
When you're upping your mileage this can work well, I used that when training for an ultra.
My runs 60 k per week .. one long , one hill , one road ; one track & one slow road .. must accompanied with yoga session 😉
By constraining are we talking about cycling and swimming or like more CrossFit style circuits?
Cycle and swimming is usually what runners mean when saying crosstraining
Another great video!
I usually run 11k one day, next they the same course (positive slope 200m)but in a gravel bike to recover, the next day a hundred burpees or calisthenics.
I just repeat this cycle, pretty basic or maybe wrong idk
i'm also on a repeating 3 day cycle:
day 1: upper body calisthenics
day 2: interval/tempo/threshold (high intensity)
day 3: easy long run
start over from day 1
This way i can incorporate the rest of the body with optimal recovery time of 72 hours between hard work outs while day #3 is "rest" day cause easy running pace is not challenging at all, but builds endurance and warms up the muscles that i worked hard on day 1 and 2. Wonder how rare this type of schedule is, seems like huge majority have 7 day schedule.
Excellent
The link in description is more than the excuse I have for not to run
Great
I feel like all my runs are recovery runs but I work everyday so I have to do everything every day or I just don't feel right
Very experienced runners I need ya opinion pls, just started focusing on endurance cardio recently, I have been working out for long and have quite decent stamina since I previously used to do some running, 2 runs a day, 5km each total 10km a day, each run 30min (1 hour a day) 7x a week, I can recover in time so is this optimal?
Thanks for indonesia subtitle sir
Plz help me with a schedule I wanna run on weekends coz I have school
Good advice! Thank you! :)
Agreed!
Awesome video!
Agreed!
On which days should I cross train?
It’s not just my channel that’s getting all the spam comments recently then..?! Maybe the bits are just living tri channels right now..!!
Wicked video, as ever, team..!
I don't get any spam comments 🤷♂️
Jeremy Alan no, but you did just get a subscriber ;-) us tri/run channels have to stick together...!
I run 2 days A week and 3 days per-month
That's good advice for runners- but isn't the big challenge for triathletes to combine the running with biking and swimming?
E.g. I am not able to do a long run and a long bike ride during a weekend. It is either one or the other.
Yes that is, in this video we have just looked at running on purpose. There are a lot of new runners and not many people have been able to swim recently.
Do you have a review video for the On shoes? Considering buying ones but not sure....(need some convincing haha)
Hi...I am 55 and I do 5 day strength training and started doing 10km running & walking (70 mnts) for 3 days and cycling 2 days ....is it advisable to do Strength training in morning and do running/walking/cycling in eve..(I take complete rest on Wednesday and Sunday no strength training...Pls help
2:02 Does Strava give you points for inter-climate-zones levitation :) ? Nice video, run on trails!
Run anywhere!
What is a tempo run
Cross training ???? As in cycling and swimming? Is this the GRN or the GTN?
🤣🤣🤣
I have a question about training for multiple sports, I’m a really keen runner and climber and wondering how to structure training so i can perform at a relatively high level at both instead of focusing on one or the other. I expect triathlon training will have some cross over on this topic?
Those two sports should compliment each other well as working different systems and part of your body although I imagine more flexibility required for climbing. I know some athletes who use climbing as cross training so knowing little about that sport I think you'll be good to continue to combine the both.
My ankles are freaking killing me i ran like 5 days in a row 😭
If I’m base building to peak in a 5k in November? Is it too early to start incorporating speed work? I’m already dining strides. I’m thinking Tempo runs would be fine, but I’m not sure about quicker shorter reps?
You certainly can add in speed now but keep it with less rest so your recovery is reduced. Then as you get closer you can increase the rest and the speed.
I have found that my watch and treadmill are off on distance. For example, I ran "5.55" miles on the treadmill and "6.2" on my watch... which one do you suggest I follow for weekly mileage?
It's hard to know but depends how old your treadmill is. I would tend to go by the treadmill as your watch will have more difficulty calculating purely from arm movement but if you have a foot pod then maybe the watch is more accurate.
Usually treadmill. For me the watch cadence is always dependent on how fast my arms are swinging. It doesn’t pick up my run cadence very well on the treadmill. Even outdoors it can vary day to day on my 5km route by as much as 20-50meters
Hey guys! Any tips for running with masks? As for myself, I live in a highly populated area, so running without one is a no no (otherwise I might get some bad looks). It makes running way harder and it is kinda taking away the pleasure of running :/
Get a lighter mask 🤷♂️
@@JeremyBenfield yeah... guess that's gonna be it 🤷♂️
I was skeptic about *Agoge Diet* because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.
@6:15 musculoske-LEE-tal! :D
Just put on your shoes and get after it
That's how to plateau
All that is too complicated. I do a nice steady jog for one hour six days a week.
Yeah and your times are hardly getting better, guaranteed. This structure is required for pace alteration and progress.
That's one way!
Which Canary Islands is it? hahaha
This video isn't really helpful. It's a lot of theoretical talking, but it doesn't have the desired clarity and structure to give a straight answer.
You are beautiful ,, thanks for the tips tho