If You Can Only Run 3 Times a Week: Here's What to Do!
Channel: Lone Endurance
Date: 2021-01-28

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How would a weekly training schedule look for someone who could only run three times per week? How long should each run be? What kind of workouts should you do? How about interval training and long runs? How would the mileage be distributed? Here's how!

Planning a training week is both an art and a science. It comes down to knowing what will stimulate the adaptations you need to be a good distance runner, and it also depends on where you're at and your training history. 

In this video I talk about the how to best structure three runs into a productive training week. 

In summary, here's how: 

1. Long run: Easy intensity. Great for stimulating the aerobic system. Should be about 30 to 40% of your weekly mileage for low volume runners and 25 - 30% as you build to higher volumes.

2. Easy run with speed: Just logging more easy miles. But tacking on some strides or short intervals to get some speed into the legs without actually making it a taxing workout.

3. Interval session or tempo run: Getting some moderate to high intensity running going to cover all the bases. 

PS! This needs to be built up to. If you're a beginner you should spend several weeks if not months to build gradually up to something like this, and in the beginning just doing easy miles is all you need to do.

Watch the video for a lot more details!

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