A great running week isn’t built on random mileage—it’s built on purpose. Whether you run three days per week or every day, the key is understanding the four run types that form the backbone of smart training: easy runs, long runs, tempo runs, and speed sessions.
Easy runs make up most of your training and develop your aerobic base. Long runs extend endurance and help your body adapt to time on feet. Tempo runs raise your lactate threshold—your ability to run fast longer. Interval sessions sharpen speed, power, and race-specific endurance.
A well-structured week spreads these intelligently so fatigue doesn’t pile up. A simple rule: never put two hard sessions back-to-back.
Examples:
3-Day Runner
- Tue: Tempo or intervals
- Thu: Easy
- Sat/Sun: Long run
5-Day Runner
- Mon: Easy
- Tue: Tempo
- Wed: Easy
- Fri: Intervals
- Sun: Long run
7-Day Runner
- Mon: Recovery
- Tue: Tempo
- Wed: Easy
- Thu: Intervals
- Fri: Easy
- Sat: Easy
- Sun: Long run
Your weekly structure should evolve as your fitness grows. A coach can adjust intensity distribution, monitor fatigue, and fine-tune progression so you stay healthy while leveling up.
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