7-day Training Schedule for Runners

The Typical Schedule:

A very typical runner’s training schedule includes a long run, a tempo workout, and an interval workout every week. Ideally the runner is also doing strength training.

This schedule packs a lot of hard work in 7 days and tends to only work for very young people (high school and college athletes) or the pros. Young people recover fast!

In my opinion, the typical weekly training schedule is actually too much for most runners. Even the pros shift away from this 7-day training load as they get older (like, over the age of 30) or when moving up to the marathon where more mileage is required.

Beware the Alternative:

Coaches will often encourage a 10- or 12-day cycle to allow time to recover between the two workouts and the long run. This extended “week” is commonly used by professional runners.

However - I discourage moving away from the 7-day weekly schedule because most people aren’t pro athletes! They have jobs, families and commitments that operate on a 7-day schedule. Changing to 10- or 12- day cycle creates complications in scheduling.

A Good Routine is a Great Training Tool:

I’ve always said the best training plan is the plan you’re actually able to complete. By sticking with a 7-day schedule, runners can establish a routine that makes training easier. Routines de-emphasize the need to stay motivated or disciplined. A good routine reduces mental load by relying on habit. No more wondering when we’re going to fit the workout in, or if it would be better to wait until later or just go now.

Keep long runs on the same day every week.
Keep workouts on the same day every week.
A day off (or days off) always land on the same day.

Exceptions:

Routines are meant to make training easier but they aren’t set in stone. The schedule should be adjusted if it would allow someone to be more successful or to accommodate a bigger priority. There are also many people who don’t need this 7-day cycle because they’re retired or have a flexible job schedule, or for some other reason. A longer training “week” could work great for some people.

My Approach:

As a coach and athlete, I believe variety in training and paces is so important. But I do avoid variety in scheduling.

Most of my clients are adults with jobs, families and commitments. I don’t ask any of them to run 2 workouts plus a long run in 7 days. But since most of them operate on a 7-day schedule in life, we use a 7-day schedule for training too. We do one long run a week, and one workout.

In my coaching mind, the training cycle is usually 14 days that includes 2 long runs (one easy, one harder) plus 2 workouts of different energy systems. To the runner, the schedule looks the same because the long runs, the days off, the workout day, the easy days all land on the same day. I’ve outlined an example of this below.

day 1-7

Monday - easy/ recovery run + strides
Tuesday - workout (tempos)
Wednesday - off
Thursday - easy run
Friday - easy run + strides
Saturday - easy long run
Sunday - off

day 8-14

Monday - easy/ recovery run + strides
Tuesday - workout (intervals or hills)
Wednesday - off
Thursday - easy run
Friday - easy run + strides
Saturday - long run workout
Sunday - off

Sometimes, the long run will include some pace work or a progression. A harder effort long run is essentially a second workout. We add strides after a base run to incorporate speed.