Why do training plans having you running many days of the week?

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People are often shocked when I tell them I run 6 days a week. Honestly, if I would’ve told myself a year or two ago that I’d be running 6 days a week, I would not have believed me. I never EVER thought I could be someone who runs most days of the week and since I started running long distances, I always ran 3-4 days a week, MAX. I even trained for a marathon using the Run Less, Run Faster Method, which prescribes 3 days of running a week. But as I kept reading about different training methods, I kept seeing references to this Hanson Method plan.

RELATED: The Hansons Method Training Plan: A Review

Let me preface this by saying that I think the best plan for you is such an individualized process. However, I know when I was considering this training plan, I was eager to hear from middle of the pack runners like me so I thought sharing my experience might be helpful.

The plan essentially builds you up to six days a week of running. It is hard and based on the...

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As always it’s hard to narrow down one question from all the topics you guys throw at me. I promise I’ll get around to yours in my future Women’s Running blogs. A fan question from Luciana Bellocchio for this week: How many kilometers (miles) should I run per week to be prepared for 21K (half marathon) and 42K (marathon)? What is the minimum mileage for finishing both distances in a good way?

Mileage: Why is it important, and what’s the right amount? Every runner is going to have their own “sweet spot” of mileage that they find works for them. Much of it depends on your life schedule, how long you’ve been running, the events you wish to train for, hours of sleep you get a night and your injury disposition.

A principle I like to use when assigning mileage to the athletes I coach is, how much can you run without getting hurt? This may sound strange, but in order to improve over time in distance running you simply have to run more. One of the greatest distance coaches...

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Question. How many 20-milers must you run in order to be successful at the marathon?

Trick question. The answer is zero.

In today’s interview, we’re going to debunk many of the marathon training myths prevalent in traditional marathon training plans.

On our show this week is 2:14 marathoner and exercise physiologist, Luke Humphrey, and he’s here to discuss the training principles outlined in his new book, The Hansons Marathon Method.

Not only is Luke an excellent runner himself, having qualified for two Olympic Trials and placing in the top 12 at the Chicago, New York City, and Boston Marathons, but he’s also been coaching runners since 2006 and has his Masters in exercise science.

Luke is going to explain why there is no magic number when it comes to the marathon long run and how being more consistent and spreading out your mileage throughout the week can lead to huge breakthroughs in the marathon. Here is a preview of what we cover in this...

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How to get ripped six pack abs FAST.
http://sixpackshortcuts.com/rd4h

Hey y'all, it's Mike Chang with sixpackshortcuts, and today I'm going to respond to a viewer's question.

0:09: Cash???88 asks: Should we workout everyday?

Response: No. The reason is that your body needs time to rest and grow. By training the same muscles everyday, you might actually get a reverse effect and cause muscle loss.

0:29 Two muscles you can actually train everyday are abs and calves. The reason is that these muscles are build for great endurance and will not respond to only once a week training.

0:58 How many time should we train a week? This is more of a personal preference. Some people only train each muscle once a week and some train more. Both of these methods produce great results.

*Here is what I suggest:

If you are training twice a week per body part, try doing less sets per session. If you're training once a week per muscle, then you will...

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Different training plans are necessary because of the vast differences in individual fitness levels, running backgrounds, ages, health, and running goals. And, to complicate matters, fitness levels, needs, and goals change over time, so a plan that worked for you once may not be the best plan for you again.

Here are some things to consider when selecting a training plan. First and foremost, assess your fitness level going into training. Take an honest evaluation of how many miles a week you are already running and compare that to the starting mileage of the plan you’re looking at. Then, consider these contributing factors as well:

How long have you been running? What is your longest run to date? What is your overall health? Do you have any health issues or orthopedic problems? What is your age? Do you have a history of injuries, specifically running injuries? What is your goal for the marathon? (Just finish? Qualify for Boston?)

That said, for first-time...

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I have been studying running for quite some time now,
writing blog posts and reviews for Treadmillreviews.com.(http://www.treadmillreviews.com/...) There are few things I would recommend.

First listen to what Andy Bret said. Building that weekly long distance run is
going to essential if you are trying to beat a four hour mark --by the way,
good luck that is pretty impressive--. So once a week go for a long run. For beginners, each week increase this run by
a mile. After you have hit 10 miles per
run you can increase the run by two miles.

I don’t know how long your longest weekly run is, but with
24 weeks ahead of you there is easily enough time to work it up to where it
needs to be. You say you have done a half-marathon. Great, 13
miles should be a great place to start, and with 24 weeks you should have no
trouble getting that extra 13 miles on there.

Long Distance Runs

Week 1: 13 miles
Week 2: 15...

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You Might Like {{displayTitle}} READ

Signing up for your first endurance race, whether it’s a 10K or your first marathon, is a big decision. After all, you’re about to give up happy hours, sleeping in, and boozy brunches for this event. So why would you give it as much consideration as swiping left or right on your next potential Tinder match?

The answer: You don’t. The first step is, of course, finding the right training plan. Whether it’s 10 weeks, two months, or longer, a set schedule helps you run, bike, or swim your heart out on race day without worrying if you’re actually prepared.

However, no one-size-fits-all training plan exists, says Jordan Metzl, M.D., a sports medicine physician and author of Running Strong. “Following a training plan built for the masses or simply doing what everyone else does when you’re training with a group is rarely the best way to go.” That can lead to injury, which Metzl estimates he...

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Number of training days

Yes, you want to progress quickly. But wanting to do more often becomes too much.

That is why you can only choose up to 5 training days per week. We want to encourage you to get enough rest and give your body a break to regenerate. If you still want to do something on your off-day, work on your technique or mobility. It will help you to attack the next Coach week even stronger.

What is a Coach Week?

Your Coach week is your personalised training plan telling you exactly which trainings to do in the specific week. One week does not equal seven calendar days. You can chose to proceed to your next training week after having been in your current week for at least 5 days. This allows you to adapt your training routine to your schedule and take breaks when necessary. You will get the most impressive results if you follow your Coach and train regularly and continuously. When finishing your week, the Coach will...

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Training Plans for Runners — How-to & FAQs

Strava now supports Training Plans for Runners for the most common race distances: 5K, 10K, Half Marathon, and Marathon. Each plan is 6-12 weeks long and can be tailored based on experience level (beginner, intermediate, and advanced) and desired start date.

Tailor your training plan based on race distance, date, and your running experience level

Plans feature workouts and long runs each week with the quantity, duration, and intensity varying based on plan levels

Training plan content will be delivered directly to your inbox the afternoon prior to the prescribed run

View full plans and details on the web

How?

How can I participate?

Training plans are free to all Strava Premium members.

Visit Strava.com on the web and log in to your account

Access Training Plans under the Training menu on your dashboard.

Click “View details” to find out more...

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Structure

It’s a mistake that countless runners have made; being overzealous in training in pursuit of a goal. We’ve all done it! A sensible training plan however can temper the desire to hit your training like a bull in a china shop by providing structure. Fitness is built through a cycle of stress and rest. You need to stress your body with training and then rest in order to let the physiological adaptations and gains in fitness occur. A good training plan therefore helps you to achieve the optimal balance between stress and recovery, which will reduce your risk of injury and illness.

Routine

It’s important to remember that a training plan can help to provide a sense of routine which many of us thrive on. It gives you a sense of ownership and order. When a training plan helps to dictate your daily or weekly routine you may find that you gain a sense of momentum and you are more likely to get your training done on days when your motivation is...

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My least favorite day of the training week is the long run.

I hate it.

It’s usually the day that I bonk. Or the day of the week when I decide I’ll just put my running shoes away and take up archery or chess.

So deep is my hatred for the long run that lately I’ve been looking at ways to either avoid it altogether, or at least to make it seem less daunting.

Let’s just pretend that you ask someone who hasn’t been obsessively reading running books and magazines for years what they think someone should do to get ready to run 26.2 miles in a race…

They would probably say, work up to running that many miles at a time in training. Or at least running for a few hours at a time.

The other day I was trying to “unthink” my training plan. I had just read an article in Running Times about “ditching the seven-day training cycle” to help build in more recovery time between long runs for older runners like me. (The article is by Joe Wojtas...

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I have a question for those with running wisdom! This past May I signed up for a 5K, planning to walk it, but surprised myself by being able to run some of it. Although I didn't properly train for it, I have been very active hiking with the kids, and this translated to running better than I expected. Something about moving with only my body weight and no baby attached seemed so much easier!

I signed up for a second 5K, on almost the same course, it is this weekend. I decided to really train for it this time. I have tried C25K and just didn't click with the program, so I tried Zombies, Run!. I am following the advise I always read of not worrying about pace, and can run 3-3.5 miles without much trouble. My routine has been running this 2 times during the week with a "long run" on weekends (usually 5-6 miles). I have quickly figured out that I really enjoy the "long run" more than the shorter ones. I sort of settle in and chug along--even though I feel like I must be...

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As a runner you have probably have spent a grueling 8-16 weeks training for your race. Depending on the distance of your race, this will determine the number of weeks you needed to prepare for your event. The shorter the race the fewer number of weeks is needed to devote to your training, whereas a runner preparing to run a marathon may spend as long as 4-6 months training for his/her event.

One very common concern for runners, especially those who have never raced in an event or who have yet to race a particular distance, is what to do to prepare for their race the week leading up to the pinnacle of their training.

I will preface by saying, it is very common to have some nerves and doubts leading up to your big event. But as I frequently tell my runners, know that you have done all you can do to prepare for your race. Trying to cram in too many runs prior to your big day, may leave you fatigued, or worse, injured. No amount of running the week of your race will prepare you...

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The goal for this challenge is to log in at least 30 miles by the end of the four-week (approx 30 day) plan. Below is your suggested training schedule, with your weekly minimum distance requirements in order to reach your 30 by 30 goal, but you can always do more. Just be sure to listen to your body during your workouts. If a recommended workout is too intense, or too many miles, scale it back to meet your body’s needs.

Depending on your fitness level, you may find running one mile very challenging, or very easy. Feel free to add more mileage when you feel ready. If you are new to running, we recommend alternating walk/run intervals:

Start with 3:1 ratios— 3 minutes of walking, 1 minute of jogging— and then progress your way into 1:1— walking one minute, running one minute— until you can run the full distance. This entire program will have you logging 30 miles by the end of the four-week challenge.

Not sure how to figure out your mileage for your outdoor...

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By Josh Clark
Posted Sunday, 3 March, 2013

The 10K is the single event where any runner can enjoy the full range of everything road racing has to offer. As a test of both speed and endurance, this distance combines the best aspects of the 5K and marathon. That means that improving your 10K performance can put you in striking distance of improvements at those other distances as well. In fact, much of the appeal of the 10K is not only that it demands versatility of runners, but also that it helps to develop it within them. Running the 10K often means running better.

Most runners considering the 10K already have the miles under their belts to compete adequately in the distance. The challenge is to sharpen the pace through speedwork. Cool Running's 10K training plans are designed to develop endurance without neglecting those fast-twitch muscles.

Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the 10K training...

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Supercompensation

is the idea that exercise initially weakens the body, but it repairs itself to become stronger.

There is a natural human belief that if some is good, more is better. This idea is all too often false, and can be destructive with training. There's an old adage that "running does not make you a fitter, it's the rest that follows running that makes you fitter". Getting the right balance of running and rest is a critical part of your training.

It's well accepted that exercise is a critical part of improving fitness, and there are many different Endurance Adaptations that occur. The primary mechanism for these adaptations is that exercise causes damage and this damage is repaired to be stronger than before the exercise. This is seen in the fatigue that occurs after exercise, and the need for rest. The term for this mechanism is Supercompensation, and is a key principle for creating training programs. One way of evaluating a training program is Training...

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I noticed that a lot of training plans have you running most every day with a day or 2 off at different intervals. Why is this?

I am currently training for a half marathon. If I run on Sunday (6.5) I take Monday and Tuesday off and then run the same distance on Wednesday. I would then take Thursday and Friday off and on Saturday I would run 7.8. I would then take 2 days off and continue this interval.

It has worked really well for me.

If I followed the marathon training plans out there I would be running more often at less distances.

I know there has to be a reason for training the way the marathon training programs suggest. I am curious as to why those are better than my 1 day on / 2 days off, upping by distance each...

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You may be able to race faster on three or four runs per week than you do on six or seven.

There are three key workouts that every runner should do each week. These are essential, must-do workouts. All of your other runs are optional. In fact, if you want to, you can create a training plan that includes only your three weekly key workouts and no other running.

The first run of the week is a speed session. Follow that up with a strength workout on Thursday evenings. And end the week on either Saturday or Sunday with a long run.

If you are a triathlete, this leaves lots of time to swim and bike. If you are just running, this leaves lot of time for recovery.

If you are a compulsive endurance athlete and cannot bear the thought of only running three times a week, here is your fourth workout: Do a tempo run on Wednesdays.

You might think that such an approach would make training easy. In fact, it makes it harder.

Most runners are...

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"I've heard that runners should take at least one day off a week. Is that true?"

One of the biggest misconceptions among runners who want to get faster is that they should run every day. In reality, the body actually needs rest days to recover and repair muscles to get stronger. So, if you run every day without taking days off, you won't see much improvement.

The American College for Sports Medicine recommends one to two rest days per week to reduce your risk of injury.

Running puts a lot of stress on your joints, and taking rest days will give your joints a chance to recover from all that pounding. It's also good to take a mental break from running, so you don't lose motivation by running every day.

Most runners need at least one, even two, days off from running and other exercise. Research has shown that taking, at least, one day off a week reduces the frequency of overuse injuries, such as shin splints and stress fractures.

Even the most elite...

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What's on your bookshelf? I've looked at a many of the popular marathon training plans so you don't have to.

This comparison covers many of the most popular marathon training plans, and has a short description of the plan, a list of the key attributes and a high level summary of each level of the plan. For the Long Runs, I start listing the lengths with the first run of 16 miles or longer and do not include the taper period. You can find more details on each plan in these sub-pages:

If you've used a Marathon training plan in the past then please fill in the Marathon Survey.

This comparison should not be used to choose a plan by itself. The goal is to provide you with some guidance around which plans are candidates so you can do further research. The comparison is also based on the plans themselves, not any supporting information such as the training methodology or other advice. This comparison does not attempt to be comprehensive review of all plans, but to...

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by Abby Maroko
(Ann Arbor)

I understand that each person operates uniquely and therefore requires off days from triathlon training at different times. What is the best way to gauge when you should take a rest day? Do you recommend a 6 day on, 1 day off cycle for most triathletes in training?

Intelligent Triathlon Training Replies:

It is a very difficult question. Many researchers and scientists have tried to work out what the optimal plan is. However all they find is contradictory evidence, because the factors at play are so complicated in real people, you can never control for them all. So the short answer is: experiment on yourself.

With most of the elite triathletes I coach we work on 21 days training, then 1 – 2 days off and 3-4 days light training before building back into the next cycle. However these are highly trained endurance athletes. There are beginners who will need to go 1 day on, 1 day off to maintain...

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By Josh Clark
Posted Friday, 5 April, 2013

Befitting its Greek roots, the marathon unfolds as a classic drama, carrying equal doses of comedy and tragedy, euphoria and agony. For much of the time since this piece of road-running theater was revived in the 1896 Athens Olympics, the starring roles of the marathon were reserved largely for a relatively small band of running fanatics. But in the last two decades, something amazing has happened: the rise of the average-Joe marathoner.

As the second running boom captures more and more new runners, they are turning in increasing numbers to the marathon to prove their mettle. The masses have embraced the marathon and vice versa.

Cool Running celebrates this trend, with a caveat that should be obvious: you do not have to run the marathon to be a "real" runner (some of the world's top runners have never run one). It is true that crossing the finish line after 26.2 miles delivers a feeling of gratification and...

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By Josh Clark
Posted Thursday, 10 January, 2013

About 5K Training

The beauty of the 5K run is that it takes all comers. It's the perfect introductory distance for novice racers, as well as a challenging test of strength and speed for the most competitive runners. The 5K race can also be a useful part of a larger training program, building speed for runners who primarily run longer distances. No matter what your ability, a hard 5K run tests your capacity to maintain a fast pace over distance.

Training for this classic distance requires you to put in a careful balance of both mileage and speedwork. Cool Running's 5K training plans reflect that philosophy. These 5K training programs are available in four categories, from beginner to competitive, and you should have at least six months of running under your belt.

Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the 5K training schedules offered here...

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Don't let zeros in the training log drag you down.

Don’t let a few zeroes in your log book throw you off track.

Following a training schedule to the letter rarely goes according to plan. Inevitably, you’ll miss a workout or two due to a work deadline, getting sick, travel delays, and of course both minor and major injuries.

Given all the potential issues that could derail your running for a few days (or more), how do you adjust your schedule when you miss training?

While sometimes there is nothing you can do about having to miss a few days of training, there are a few general principles you can follow to get your training back on track as quickly as possible.

RELATED: The Mental Side Of Recovery

1. Don’t make up for lost training.

The number one rule to follow when adjusting your training for missed days is: Do not try to make up missed workouts or mileage. Squeezing in extra workouts, adding “missed” miles to your warmup,...

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Years of research disprove the notion that a day off wrecks fitness; in fact, the opposite is true. Little detraining—the loss of fitness and performance that occurs when you stop working out—happens until you take off more than two weeks. When it follows difficult bouts of work, rest lets your body adapt to the work and improve. A day off every seven to 14 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, adaptation may occur short-term, but ultimately it will fail. And since most injuries come from overuse, a day of cross-training, rest, or easy miles can prevent three-or four-week forced breaks caused by, say, ITB syndrome.

I worked my butt off for six days to enjoy logging a zero on the seventh. I caught up on sleep and nursed soreness with massage and light stretching. The day was as crucial to training as a long run. I could push through hard workouts knowing rest was ahead. I started the new week physically and mentally...

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It’s race week! This is an exciting time. The main goal of race-week workouts is to strike a balance between resting and keeping the ball rolling (if you’re not used to taking days off in training, now is not the time to start doing it!). The ultimate objective is to arrive at the starting line feeling calm and confident that you’re ready to run your best on race day.

Sunday: Go for an easy run.

You are one week out from race day. Visualize your race-day routine, rehearsing the day in your head from the moment you will wake up until the moment you will cross the finish line. Wake up today at the same time you plan to wake up on race day. Eat your race-day breakfast, and try to run at the same hour that the race will start. Make sure you’re drinking at regular intervals throughout the day, and also throughout the rest of the week in order to maintain hydration levels.

Monday: Rest or crosstrain.

Keeping with the pattern established...

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