How Often To Run | Structuring A Week Of Running Training

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.

How often do you run each week?

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[Beamber]

Might I suggest this video be edited with helpful visual guides for the week?

[iamgk]

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

[lewisbulled]

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!

[PaulRiezebos]

1:43 We all wish we had someone looking at us the way Mark is looking at Fraser ❤

[_.fb.edits._]

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)

[timetrialist]

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!

[Geachy]

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

[cpi_productionscreatoxx]

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

[alwaysuseless]

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.

[Jumenet]

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

[justadudeintheworldman.]

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.

[moslimislam]

tuesday, looking at thursday for short run on trackday friday resting monday lkncfoerhjxbdewjhfbdkerhjejwh

Just show the schedule

[kaiserphoenix]

Love this concept of a "recovery", Run.

[GreyJedi]

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

[tcmaster]

It could help to summarize with some examples presented into tables. Easy to remember

[justalurkr]

Running six days a week makes me wonder where the swimming and cycling go.

[crazygtown]

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

[Photoshop]

I usually start with 10 mile runs three days in a row and then get injured and don’t run for another year.

[peterbdavies]

I have just started running with Couch to 5K. Run Monday, Wednesday and Friday and then couch (which I have mastered) at the weekend!

[vennymiltenova]

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 😟