If You Can Only Run 3 Times a Week: Here's What to Do!

How would a weekly training schedule look for someone who could only run three times per week? How long should each run be? What kind of workouts should you do? How about interval training and long runs? How would the mileage be distributed? Here's how!

Planning a training week is both an art and a science. It comes down to knowing what will stimulate the adaptations you need to be a good distance runner, and it also depends on where you're at and your training history.

In this video I talk about the how to best structure three runs into a productive training week.

In summary, here's how:

1. Long run: Easy intensity. Great for stimulating the aerobic system. Should be about 30 to 40% of your weekly mileage for low volume runners and 25 - 30% as you build to higher volumes.

2. Easy run with speed: Just logging more easy miles. But tacking on some strides or short intervals to get some speed into the legs without actually making it a taxing workout.

3. Interval session or tempo run: Getting some moderate to high intensity running going to cover all the bases.

PS! This needs to be built up to. If you're a beginner you should spend several weeks if not months to build gradually up to something like this, and in the beginning just doing easy miles is all you need to do.

Watch the video for a lot more details!

Thanks for watching! Please SUBSCRIBE, LIKE and SHARE!

[eegyypttt]

i love running! i run monday, wednesday, & friday.

[theolewis]

you present your information so well. great teacher.

[micah]

As a relatively new runner I've learnt I really need to take days off in between runs. Learnt the hard way getting a bit ahead of myself! Doing it this way is more sustainable for the long term. Thank you for the tips on how to optimise this approach :)

[stayinfitent]

Great video bru jus started running and tryin built my way

[onlydarbar]

I also run 3 day in a week .and it's result is very good then comperetivelly daily running.❤️👌

[scratchandwinner]

Just started running at 50 turing 51 years of age. Always had good cardio for a non athlete, but now im really trying to dial it in for my 1rst 5k this August.

[frantyozorawattilete]

Thank youuuu. Cheers from Jakarta, Indonesia! 🎉

[pratham]

Sir please give a plan for best mile training 3 days a week

[i]

yeah, just get out every day...even if it's only for 5 minutes

[smartstrength]

Tinman has said if for reasons of schedule or circumstance that you could do 3 days with CV reps, “Tinman Tempo” (mp), and a long run with strides or hill reps.

[facts_and_science]

running 20km 3 times a week and 3 day gym.

[bradonvega]

I been running 3 times a week each run is 6miles

[kruegsfan]

Hey your video was great! My friend also makes running videos like this on Youtube. Check him out if you get the chance, JK Running Productions!