How To Plan A Week Of Running - The Running Channel

Intro:

This is a quick summary of How To Plan A Week Of Running from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Pick a realistic weekly mileage (e.g., 5 mi for a 5K beginner, 15 mi for a marathon first‑timer, 40 mi for an experienced sub‑2‑hour marathoner).
• Follow the 10 % rule – increase mileage or pace no more than 10 % each week; cut back ~20 % for a recovery week every 4–6 weeks.
• Apply the 80/20 (Pareto) principle – 80 % of your training at low intensity, 20 % at higher intensity.
• Structure your week with a long run (20‑30 % of weekly miles at conversational pace), easy runs (≈15 % of mileage over 2‑3 sessions), speed work (1‑2 sessions, 7‑8 RPE), cross‑training, strength work, and 1‑2 rest days.
• Dynamic before, static after – always sandwich your runs with a warm‑up and cool‑down to protect against injury.

Workout Example (20‑mile week):

1. Long run: 6 mi at conversational pace (RPE 3‑4).
2. Easy runs: 2 × 3 mi at the same easy effort.
3. Speed session: 4 × 800 m intervals, 2 min jog recovery, effort 7‑8 RPE.
4. Cross‑train: 30 min low‑impact activity (cycling or swimming).
5. Strength: 20 min body‑weight or core work, 2× per week.
6. Rest: 2 days (e.g., Monday & Friday) – active recovery like light walking or yoga.

Closing Note: Give this weekly plan a try, then tweak the paces and distances to fit your own schedule using the Pacing app. You’ll be on track to stronger, injury‑free running – and you’ll have a solid framework to keep building on. Happy running!

References

• How To Plan A Week Of Running - YouTube (YouTube Video)

Workout - Classic 800m Speed Session

• 12min @ 6'30''/km
• 4 lots of:
  • 800m @ 5'40''/km
  • 2min rest
• 12min @ 7'00''/km

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