Running Training: How Often to Run Weekly and Gradually Increase?

For long-term improvement in running performance, continuous and regular training is the most effective method.

When you start running, you’ll make progress even with very irregular and unstructured training sessions. However, after a few months, these performance improvements will plateau, meaning further enhancements in endurance and speed will no longer occur.

To achieve continuous improvement in endurance over several years, running training needs to be at least somewhat structured and, of course, performed regularly. While implementing this isn’t overly complex, it does require a bit of organization.

As a runner, you should ask yourself the following questions:

• How often should I run?
• How much or how long should I run?
• At what intensity or speed should I run?

Once these questions are answered, other factors can influence performance development, such as recovery, nutrition, and, of course, talent.

How Often Should I Run Per Week?

Beginners: 1 - 3 Running Sessions Per Week

For running beginners, starting with one to two running sessions per week is sufficient. Those with a good base level of endurance can aim for three running sessions per week. There should always be a rest day between runs (alternative training is allowed).

The number of running sessions can and should increase with training experience and improved performance. With some talent and ambition, four runs per week are possible after about six months. After one to two years, it’s feasible to increase to five sessions per week. Ambitious athletes can handle six training days per week. However, even then, at least one day per week should be a rest day. The body needs sufficient recovery time to process training efforts.

It’s important to note that at some point, increasing the number of training sessions becomes necessary if improving running performance is the goal. Running two or three times a week for years will inevitably lead to performance stagnation. Further improvements then require either increasing the volume or the intensity, both of which are discussed in more detail in this article.

How Much Can Training Volume Be Increased Per Week?

Increase Weekly Kilometers / Miles by a Maximum of 10%

Training volume is ideally measured in kilometers or minutes. Measuring in kilometers is simpler and more commonly used. A common rule of thumb is: "Training volume can be increased by a maximum of 10% per week compared to the previous week." Adhering to this guideline allows for volume increases over a short period (1–2 months) without risking overtraining.

However, this doesn’t mean the training volume should increase by 10% per week over the course of years. Otherwise, we’d eventually be running 1,000 kilometers or more per week, which is obviously impossible. Let’s look at the application of this rule over a 12-week period, with a recovery week every 4th week during which volume is reduced. After the recovery week, the volume resumes at the level of the week prior to recovery.

Starting with 50 kilometers in week 1, the training volume would nearly double to almost 90 kilometers in week 11. For most athletes, this would be far too much. Therefore, this rule should not be applied continuously over very long periods.

Example of a 10% increase in training volume over 12 weeks:

How Much and How Long Should I Run?

• Beginners: 1–3 times per week
• Well-trained hobby runners: 3–4 times per week
• Ambitious hobby runners: 4–5 times per week
• Competitive athletes: 5–6 times per week
• Professionals: 6 times per week, sometimes twice a day

For beginners, running duration depends on their current physical condition and talent. For experienced runners, it depends on their goal. For instance, someone training for a marathon needs to run longer than someone preparing for a 10-kilometer race:

• Beginners: Ideally at least 30 minutes, including a mix of running and walking (e.g., 10 minutes running, 5 minutes walking, repeated).
• Hobby runners: 30–90 minutes
• Half-marathon training: 16–18 kilometers
• Marathon training: 30–40 kilometers (only for professionals) or a maximum of 3.5 hours

Note for marathon and half-marathon training: Long-distance runs should be done only once a week. Other training sessions should be shorter but at least 30 minutes long.

How Fast Should I Run?

70% of Training Volume Should Be in the Zone 3

Most running training occurs in what is known as the aerobic or base-building zone. This intensity allows runners to carry on short conversations without difficulty. The pace should be challenging but not overwhelming. Most recreational runners determine their aerobic capacity based on their maximum heart rate, which can be assessed via a lactate test or, more simply, by running to the point of maximum exhaustion (the heart rate at this point is close to the maximum heart rate).

The Importance of Aerobic Base Training

The aerobic base pace (abbreviated as Zone 3) falls within 65% to 80% of the maximum heart rate. For example, a runner with a maximum heart rate of 190 beats per minute should perform their base runs within a range of 124 to 152 beats per minute. It is recommended that around 70% of the training volume be completed at this intensity, and beginners may do even more.

Why Running Too Slowly Can Be Counterproductive

Running below the aerobic zone is ineffective for improving long-term endurance performance. At this lower intensity, runners are in the recovery zone. While short jogs in this zone are fine, longer runs at an intensity below 65% of the maximum heart rate unnecessarily tire the runner without positively influencing their fitness levels.

Understanding the Crucial Anaerobic Threshold for Runners

The remaining 30% of the training volume (or slightly less) is dedicated to tempo runs or interval sessions. These are designed to improve speed and speed endurance, or, in more technical terms, to push the anaerobic threshold higher. The anaerobic threshold represents the highest intensity level at which lactate production and clearance are still in balance. Exceeding this threshold leads to rapid fatigue and a loss of speed.

Intensive Running Workouts Are Essential in the Long Run

Tempo runs performed at the anaerobic threshold, or intervals where the fast segments are run at or slightly above this threshold, can raise the threshold over time. This means that runners will be able to sustain faster speeds before reaching this limit. Therefore, intensive sessions are indispensable for regularly improving personal bests.

Summary of Training Zones and Volumes:

• Max HR = maximum heart rate
• Zone 1-2 = recovery run
• Zone 3= base-building run
• Zone 4-5  = faster aerobic run or tempo run
• Zone 5+ = race-specific endurance, interval training (alternating between high effort and recovery), tempo runs, race pace for distances like half-marathons to 5K