Yesterday, we looked at beginner training plans, and now I’d love to show you how that takes shape into an actual weekly running routine. Everyone has different obligations and different needs, so your running week may look very different from mine, but here’s how I get it all done.
Sunday – Active Rest Day
The typical week starts on Sunday, and I like my weekends to be for active rest and recovery. It’s a great way to ease into the week ahead, no pressure, and no expectations.
Monday – Long Run + Strength Session
Hear me out: I like to do my longest run of the week on Mondays. While it’s typical to save long runs for weekends, I like to get them done and out of the way. I’m the most motivated on Mondays, so why not channel that energy into something like running the most miles of the week? I also confess that I usually feel so motivated that I will skip off to the gym afterwards for an upper body strength session.
Tuesday – Average-Length Run
We kicked thing off strong on Monday, and then settle into a regular run on Tuesday. I may actually even run the same distance as I did the day prior, but I will go in shorter intervals and not push quite as hard.
Wednesday – Active Rest Day + Strength Session
We mark the middle of the week with an average-length walk, usually four to five miles. This is enough to keep the momentum going, but also give me a little break, as well. A few hours after my walk, I try to hit up a lower body session at the gym. That workout typically ends with time on the stairclimber, since I don’t really get much hill activity on my normal routes.
Thursday – Speed Work, Strength Session
After a little break, Thursdays are for speed workouts. I don’t have access to a track and I hate the treadmill, so I will create workouts based on a timer. For example, I’ll set up a series of 1:00 timers, and then sprint for a minute and recover for a minute, for a total of 20 minutes. Speed isn’t my favorite, so I need a little extra encouragement with my variety and enthusiasm on these days. And yes, my goal is to follow up with another upper body workout afterwards. It doesn’t always happen, but that’s the overall plan.
Friday – Another Average-Length Run
We end the week with an average of five miles. It’s nice to finish strong, and I like not having the pressure of a long run to complete. It doesn’t always work out perfectly, but it feels great to just be able to bang out three to five miles and walk away.
Saturday – Race Or Active Rest Day
I like the end the week in one of two ways: all the adrenaline rush of a race OR a nice, long walk. There is no in between. Keeping the weekend dedicated to rest, unless a special event pops up, is a great way to ensure that fitness never gets in the way of fun. I’m still moving, but I am also clear to sleep in a little, or make plans to head out for the day without a workout hanging over me. For me, it’s what works the best.
How does a typical week of running look for you?
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I like how you’ve flipped the script and made Monday your long-run day – such a smart way to ride that fresh-start energy!
My weeks usually build toward the weekend with the long run on Saturday, but I’m tempted to try your Monday approach just to see how it feels.
Do you find it changes how you approach the rest of your week?
I like doing my long runs on Saturdays (even better when I can do them on Fridays, but most weeks I dont have time). Lately my speed workouts are Wednesday and I do strides on Mondays, easy runs on Tuesday and Friday. Strength is Wed PM and Sunday. It’s important to figure out what works for you!
My running weeks are all over the place these days. Between my injuries, my knee issues, and the damn weather, I’m never sure what each day will bring. I’m doing a lot more walking than running too, which doesn’t make me happy, but at least I’m moving.
You are organized. My week is what ever fits. Long run either Sat or Sunday.. a few short runs during the week and if I don’t run, the gym or a walk. Some days, it could be Nada.. Nota streaker.