How Often To Run | Structuring A Week Of Running Training

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4 жыл бұрын

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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Пікірлер: 176

@gtn 4 жыл бұрын

How often do you run?

@Anonymous6769 4 жыл бұрын

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

@fulvio8614 4 жыл бұрын

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.

@lisapet160 4 жыл бұрын

0-3

@kateshephard4920 4 жыл бұрын

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.

@pleaseenteraname9414 4 жыл бұрын

Everyday

@Beamber 4 жыл бұрын

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

@raheemk4736 4 жыл бұрын

The graphics team at GTN are probably still on furlough 🤔

@levij4 4 жыл бұрын

Yes please

@alwaysuseless 4 жыл бұрын

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.

@collancardwell469 4 жыл бұрын

Yeah like in the thumbnail

@madhur397 2 ай бұрын

Did we get the visual guides yet?! Would be a massive help!

@iamgk91 4 жыл бұрын

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

@lewisbulled6764 3 жыл бұрын

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!

@joebro391 2 жыл бұрын

This comment is more useful than this entire video

@XabzintheNBAGuru Жыл бұрын

This is super helpful thank u

@TheHumanBodyTalk Жыл бұрын

What a great video. I gonna break this down in a video! 🔥🔥🔥

@PaulRiezebos 4 жыл бұрын

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

@rogerc23 4 жыл бұрын

My dog does, but he gets this really weird red thing poking out of his dingding when he does it.

@JeremyBenfield 4 жыл бұрын

@@rogerc23 🤣🤣🤣

@_.fb.edits._1965 3 жыл бұрын

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 4 жыл бұрын

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!

@JeremyBenfield 4 жыл бұрын

I also just started running again. Get at it!!

@bennevis6843 4 жыл бұрын

Same I bought a garmin 6x and I’m out running, well running with a 20 second break run walk run walk

@XabzintheNBAGuru Жыл бұрын

Hope yall still running

@romojava 4 жыл бұрын

Thank you, I needed this.

@Anna-oj9dq 4 жыл бұрын

Thank you for this video! So helpful

@jackmccann2719 2 жыл бұрын

Brilliant,really enjoyed this one 👌

@tonykeepitclean5848 3 жыл бұрын

Thanks very much for that. I’m and oldie and a newbie and that helped me a lot.

@lwittrock1 4 жыл бұрын

Another great video!

@BarresandBells 4 жыл бұрын

Thanks for the message. Beautiful shots and great form. “Sometimes More is just more”

@vennymiltenova8547 3 жыл бұрын

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 😟

@GreyJedi17 4 жыл бұрын

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

@0kojack0 2 жыл бұрын

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’ 😂

@cpi_productionscreatoxx6289 4 жыл бұрын

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

@sven9528 2 жыл бұрын

Curious to know what’s your 5k and 10k race time? Thanks.

@kaiserphoenix01 4 жыл бұрын

Love this concept of a "recovery", Run.

@tcmaster5712 4 жыл бұрын

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

@JeremyBenfield 4 жыл бұрын

Whenever my legs allow!

@Geachy016 4 жыл бұрын

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

@barchetta575m 4 жыл бұрын

That's a solid workout structure. I think I'm going to have to steal it and apply it to my own training haha

@rewelbr 4 жыл бұрын

If possible, please share the breakdown of the work outs.

@Geachy016 4 жыл бұрын

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.

@nadhirulatiq5526 2 жыл бұрын

@@Geachy016 how about recovery what you do on that day ?

@Geachy016 2 жыл бұрын

@@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.

@moslimislam5714 3 жыл бұрын

tuesday, looking at thursday for short run on trackday friday resting monday lkncfoerhjxbdewjhfbdkerhjejwh Just show the schedule

@justalurkr 3 жыл бұрын

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

@DaveGe77 4 жыл бұрын

Good advice! Thank you! :)

@JeremyBenfield 4 жыл бұрын

Agreed!

@Anonymous6769 4 жыл бұрын

Awesome video!

@JeremyBenfield 4 жыл бұрын

Agreed!

@amaliejtwfreeride8945 4 жыл бұрын

Excellent

@justadudeintheworldman.120 4 жыл бұрын

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.

@leftyseel8658 2 жыл бұрын

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.

@Photoshop729 2 жыл бұрын

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

@Jumenet 4 жыл бұрын

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

@JeremyBenfield 4 жыл бұрын

Nice!

@AaronGoodTimes 4 жыл бұрын

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.

@lucanisti 4 жыл бұрын

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

@roustabout4fun 4 жыл бұрын

Older trail runner...nice video-very well put together!

@JeremyBenfield 4 жыл бұрын

Agreed!

@alwaysuseless 4 жыл бұрын

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.

@moslimislam5714 3 жыл бұрын

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

@alwaysuseless 3 жыл бұрын

@@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.

@Lockhart2000 3 жыл бұрын

God let me never be like this ungrateful soul. Ick.

@alwaysuseless 3 жыл бұрын

@@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.

@mihailmilev9909 Жыл бұрын

@@alwaysuseless your post was beautiful

@crazygtown31 4 жыл бұрын

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

@murshizimahadzir8459 Жыл бұрын

Great

@afoolandhistools 4 жыл бұрын

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

@peterbdavies 3 жыл бұрын

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

@edelsteinfunkler 3 жыл бұрын

Sounds perfect!

@CASATRI 4 жыл бұрын

5x week, staying on base zone 2 to 3, run for time not distance. Thanks again GTN for the tips.

@bikeanddogtripsvirtualcycling 4 жыл бұрын

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.

@bikeanddogtripsvirtualcycling 3 жыл бұрын

@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

@bikeanddogtripsvirtualcycling 3 жыл бұрын

@pennthebaker you assumed it was just a story. i was just showing a typical week.

@gwenllianroberts5857 4 жыл бұрын

Do you have a review video for the On shoes? Considering buying ones but not sure....(need some convincing haha)

@sizwemzimela 4 жыл бұрын

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.

@heatherfell_oly 4 жыл бұрын

We certainly will, hopefully we will all be back doing the three sports soon as lockdown lifts.

@teratikkoanan7671 4 жыл бұрын

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.

@AnshGupta-ic4pt 3 жыл бұрын

On which days should I cross train?

@rajan14061974 4 жыл бұрын

My runs 60 k per week .. one long , one hill , one road ; one track & one slow road .. must accompanied with yoga session 😉

@sterproduction96 2 жыл бұрын

Thanks for indonesia subtitle sir

@JustDanielSon 3 жыл бұрын

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

@yupman95 3 жыл бұрын

How are you getting on?

@JustDanielSon 3 жыл бұрын

@@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

@djp3525 4 жыл бұрын

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?

@haukeschmidt2545 4 жыл бұрын

Exactly what I thought...

@1jennifer 4 жыл бұрын

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”..

@djp3525 4 жыл бұрын

Jennifer Y so you think a more aggressive question would be more appropriate?

@oliviergrenier3574 4 жыл бұрын

DJP I think no question at all would be appropriate.

@vnox5223 3 жыл бұрын

What is enough for an easy run?

@jayashreedeka2638 4 жыл бұрын

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

@XabzintheNBAGuru Жыл бұрын

Plz help me with a schedule I wanna run on weekends coz I have school

@lisapet160 4 жыл бұрын

2:02 Does Strava give you points for inter-climate-zones levitation :) ? Nice video, run on trails!

@pleaseenteraname9414 4 жыл бұрын

Run anywhere!

@justarandomguy6247 7 ай бұрын

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?

@olieldridge7959 4 жыл бұрын

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?

@heatherfell_oly 4 жыл бұрын

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.

@dulce8105 2 жыл бұрын

What is a tempo run

@alfredconqueror4422 4 жыл бұрын

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

@vytasffbismarck7001 Жыл бұрын

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.

@closmasmas9080 4 жыл бұрын

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?

@heatherfell_oly 4 жыл бұрын

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.

@Flowey-THEflower 2 жыл бұрын

The link in description is more than the excuse I have for not to run

@jmwoods 4 жыл бұрын

How does cycling training impact on this? especially on rest days?

@trbeyond 4 жыл бұрын

James Woods depends on how hard you are cycling ;)

@trbeyond 4 жыл бұрын

In all seriousness, an easy ride can be great for recovery days. And bike endurance absolutely carries over to run endurance.

@Nayr7928 4 жыл бұрын

@@trbeyond How about the other way around? How much can my run endurance help in my ride endurance?

@JeremyBenfield 4 жыл бұрын

I train in both running and cycling. But I focus more on running.

@mikemosby8000 4 жыл бұрын

There’s some research that shows significant benefit to running the same volume with 2 sessions a day. Any thoughts?

@heatherfell_oly 4 жыл бұрын

When you're upping your mileage this can work well, I used that when training for an ultra.

@jarrodfife242 4 жыл бұрын

By constraining are we talking about cycling and swimming or like more CrossFit style circuits?

@brendancherry362 4 жыл бұрын

Cycle and swimming is usually what runners mean when saying crosstraining

@deadair801 Жыл бұрын

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

@diegojote 2 жыл бұрын

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

@murshizimahadzir8459 Жыл бұрын

I run 2 days A week and 3 days per-month

@eninfinite2176 3 жыл бұрын

My ankles are freaking killing me i ran like 5 days in a row 😭

@THX-wc2jo 3 жыл бұрын

@6:15 musculoske-LEE-tal! :D

@mojorourke21 4 жыл бұрын

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?

@heatherfell_oly 4 жыл бұрын

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.

@rogerc23 4 жыл бұрын

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

@1stElement 4 жыл бұрын

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..!

@JeremyBenfield 4 жыл бұрын

I don't get any spam comments 🤷‍♂️

@1stElement 4 жыл бұрын

Jeremy Alan no, but you did just get a subscriber ;-) us tri/run channels have to stick together...!

@charlielawson580 4 жыл бұрын

Cross training ???? As in cycling and swimming? Is this the GRN or the GTN?

@JeremyBenfield 4 жыл бұрын

🤣🤣🤣

@holgerheinisch3387 4 жыл бұрын

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.

@heatherfell_oly 4 жыл бұрын

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.

@wohololao 4 жыл бұрын

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 :/

@JeremyBenfield 4 жыл бұрын

Get a lighter mask 🤷‍♂️

@wohololao 4 жыл бұрын

@@JeremyBenfield yeah... guess that's gonna be it 🤷‍♂️

@skateskape 4 жыл бұрын

Just put on your shoes and get after it

@RossKempOnYourMum01 4 жыл бұрын

That's how to plateau

@wasiusulaiman8397 3 жыл бұрын

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.