How To Plan A Week Of Running (Properly)

Planning a week of running is crucial for both new and experienced runners. Proper planning will ensure you improve steadily while minimising the risk of injury. This article provides you with comprehensive guidelines on how to construct an effective weekly running plan.

Establishing Your Weekly Mileage

Before setting out a plan, you must first decide your weekly mileage. This should be based on your current fitness level and your running goals. If you’re a beginner training for your first 5K, start with five miles a week. If you’re prepping for a marathon, you might commence with a 15 miles weekly plan. Experienced runners targeting a sub-3-hour marathon might choose to start with 40 miles a week on a 12-week training plan.

Gradual progression is essential; from your first week of training, increase your mileage and pacing slowly to build endurance and fitness. The “10 rule” is a handy guide – increase no more than 10% of your mileage or pacing week on week.

Remember, listening to your body is critical. If your easy runs start feeling challenging or your heart rate seems too high, it might be an indication of overtraining. To counteract this, reduce your volume by about 20% for one week every four to six weeks before gradually increasing your mileage again.

The 80-20 Rule

The Pareto Principle, or the 80-20 rule, is an excellent method for planning your training. This rule suggests that 80% of your training should be at low intensity, and 20% should be at high intensity. This distribution helps to build a strong foundation of fitness, reducing the risk of injury and facilitating recovery.

Key Components of Your Training

Keeping the 80-20 rule in mind, an optimal week of running should include:

The Long Run

The long run is key for enhancing your overall endurance levels. It should account for about 20-30% of your overall weekly mileage and be done at an easy pace. Some runners refer to this as a ‘conversational pace’ – you should be able to hold a comfortable conversation while running.

Easy Runs

These runs should comprise about 50% of your overall weekly mileage and should ideally be spread across two to three runs. These should also be done at a conversational pace.

Speed Workouts

These include intervals, tempos, thresholds, hill repeats or fartleks, and are intended to build up strength with less wear and tear on the body. Beginners should aim for one of these sessions per week, while more experienced runners can consider doing two.

Cross Training and Strength Training

These workouts use other sports, like cycling and swimming, or strength exercises to give your body a break from running while still developing strength and aerobic endurance. Consider incorporating 15 to 20-minute sessions for beginners and 45 to 60-minute sessions for experienced runners twice a week.

Yoga and Pilates are also excellent choices for building core strength and stability to supplement your running.

Rest Days

Rest days are vital for recovery. Include at least one or two rest days in your weekly schedule where you abstain from running. You can engage in light activities like walking, yoga, stretching, or foam rolling for active recovery.

Planning Your Training Schedule

There is no ‘one size fits all’ when it comes to structuring your training. This is influenced by individual schedules, objectives, and what the body can handle. Avoid doing two hard sessions in a row, and try to intersperse them with cross-training, easy sessions, or rest days.

You might find it convenient to start planning around your long run since it tends to be the most time-consuming part of your weekly training. Alternatively, if you’re part of a running club with fixed interval or track sessions, it may make sense to base your plan around these activities.

Some runners prefer having a rest day on a Monday to recover from their long weekend run. However, how you structure your running week should ultimately be a balance between what is optimal for your training and what fits best with your lifestyle and other commitments.

Using Running Apps for Planning

If planning your running schedule sounds like a lot of work, there are several apps and online tools that can help. These create tailored running plans based on your goals, taking into account both your running and strength training sessions. For instance, ‘Runner It’ offers two free weeks of customised running plans for The Running Channel viewers. You can use such resources to save time and ensure your training plan is well-balanced and suitable for your level of fitness and running goals.

Remember to Listen to Your Body

Lastly, and perhaps most importantly, listen to your body. If you are feeling overly fatigued, experiencing aches and pains, or finding your easy runs too challenging, these might be signs of overtraining. It’s important to allow your body to recover and not to push too hard.

Remember, a plan that fits well with your life and that you can consistently follow is better than the most ambitious plan that you have to abandon after a few weeks because it’s unmanageable. Balancing your running goals with other aspects of your life is crucial for sustainable progress and a satisfying running journey.

If you liked this, then watch our video “How To Plan A Week Of Running Properly” below, and let us know any extra trips in the comments!