What’s The Ideal Weekly Combination Of Training Runs?

What’s The Ideal Weekly Combination Of Training Runs?

Long runs, speed work, recovery runs – how best to combine them in a plan?

We all know the different types of training run. You’ve got your long runs (crucial for 10k / half marathon training, can be nice to do on a whim). Then there’s speed work, hill reps, tempo training, and recovery runs.

But what is the best way to combine them all in one, optimal, weekly training plan? Like most things in life, there’s no “one size fits all” approach to a weekly running schedule. But there are definitely some tips and tricks to help you create the best running plan for you.

Before you create your best-ever running plan, do a quick life audit.

– what are your running goals (race training, PB, weight loss, mental wellness?)
– how many days a week can you run (identify a low and high end “cap”)
– how much time to you have to dedicate to running?
– injury, illness, recovery… what health factors might affect your plan?

A child-free woman who works from home and is aiming for her first sub-3 hour marathon will naturally have a different “ideal running week” to a wife and Mum who has a commute. The best training plan is the one that fits your life.

Types of running session to include

Tempo runs: running at a “hard but comfortable” pace (usually your 10K pace).
Benefits: train your body to sustain faster paces
How often: 1-2 x week

Intervals: any speed work from 400 metres repeats to 1 mile repeats.
Benefits: speed, strength, power, and leg turnover
How often: from 1 x fortnight to 1 x week

Long runs: anything from 1 hour upwards at a steady pace
Benefits: endurance and fitness
How often: 1 x week

Recovery runs: gentle, short runs
Benefits: physical recovery and mental enjoyment
How often: 1 x week

Build your perfect running week

Now it’s time to put them all together in a way that makes best use of your time, gets you fit, and maintains your love of running! Here are some ideas to work with. We’d love to know how you combine different running sessions across the week. Share your experiences on the Facebook page.

You run 3 x a week

1 long run
2 tempo run
3 intervals

You run 4 x a week

1 long run
2 tempo run
3 intervals
4 recovery/enjoyment run

You run 5 x a week

1 long run
2 intervals
3 tempo run
4 hill session
5 recovery run

Training for a 10K

Day 1: rest day or cross training
Day 2: intervals (1000-1200m)
Day 3: 30 min steady run
Day 4: 30 to 45 tempo run with final mile faster
Day 5: rest day
Day 6: 30 min tempo run with 8 x 100m strides
Day 7: 45-75 mins long run

Training for a half marathon

Day 1: rest day or cross training
Day 2: mile repeats
Day 3: 30 to 60 min steady run
Day 4: 30-60 mins with final 20 mins at half marathon pace
Day 5: rest day
Day 6: 30-50 minutes tempo with 8 x 100m strides
Day 7: long run

 

Windsor Women’s 10k Saturday 25th September. Click here to enter now

 

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