Running Training Schedule


A well thought-out training schedule is extremely important in order to get the most out of running.

Whether you are a triathlete, runner, running to lose weight, or hoping to realize many of the other running health benefits it’s important to have a structured plan in place.

If you are starting out on a triathlon career, then it’s even more crucial to plan your runs carefully as you also have to fit swimming, biking, and rest days into your training equation.

Over the years I came to the conclusion that three or four run days a week in my triathlon schedule was about right. Any more than four is a bit much even for seasoned triathletes.

One of the runs was always longer than the other two or three and normally I would do that run on the weekend. It’s also important to plan your longer run day so that the following day is an easy day or even a “rest” day.

You don't have to be a super-athlete

I also tried to avoid running more than two days in a row in any training week. For instance, I might run Monday, Wednesday, Friday, and Saturday on a four running day schedule or Tuesday, Thursday, Sunday if I was running three days per week.

Of course for triathletes there are days that you will be running and biking or perhaps running and swimming, so that must also be taken into account when planning your running schedule.

If you are planning on being a runner and that’s the only discipline you are training for, then three or four days a week of running is about right if you are just starting out.

Over-doing it and running too hard too soon is the best way to get injured and/or discouraged. Once a person becomes fitter and more competent as a runner, than five days a week might be considered.

Again, it’s important to work rest days in between the running and not run four or five days in a row week after week.

Personally, when I started running I would run pretty much every single day because I just didn’t know any better. I suppose that’s why I eventually had to have arthroscopic surgery on both my knees.

In later years I actually became a much more successful runner when I worked more rest days into my running training schedule.

So a few things to always keep in mind when you take up running as a pure runner or triathlete…”more is not necessarily better” and “rest is definitely your friend”.


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