A simple structure for a balanced running week.
| Day | Session |
|---|---|
| Monday | Rest or mobility |
| Tuesday | Easy run, 30–50 minutes |
| Wednesday | Strength training |
| Thursday | Tempo or interval session |
| Friday | Rest |
| Saturday | Easy run |
| Sunday | Long run |
Easy running forms the foundation of most training plans. The effort should generally feel controlled enough to hold a conversation.
Faster repetitions separated by recovery periods can help develop speed, running economy and the ability to sustain a stronger pace.
Longer sessions at a comfortable effort build aerobic endurance and prepare the body for spending more time on its feet.