How I Build A Running Plan
How I Build A Running Plan
Here's a sample week
This is for the beginner runner who wants to improve.
It’s the exact plan from the runner inside Tribal who has made the biggest leap in run progress this past year.
And there’s 1 reason I’m sharing this:
I keep seeing guys online start running and make the same mistakes:
too much running
not enough speed work
Following the outline below will help you get faster while training less.
Let’s dive in.
Sample Training Week
Here is the sample training week from my athlete.
It is so simple. And so effective.
Z2 pace is down over 1 min/mile
HR is down over 15 bpm
I’ll highlight what’s important below so you can get the same gains.
5 days ON // 2 days OFF
1x speed day (30/30s)
1x long run (LONG Endurance Run)
3x easy runs (Nasal Breath Run, Endurance Run, Z2 w/ Strides)
This athlete ran for 4:32 of total time with most runs averaging 45 mins or less.
Explaining The Plan
Here are my thoughts on the bullets above.
5 days ON helps build frequency and durability
For the new runner, you don’t need to be running LONG (1+ hour) every run to become durable.
You need to run often. And 5 days is plenty for someone who is new to running.
You should start with 3 days/week for 4 weeks, then add a 4th run for 4 weeks, then get to 5.
Tribal Law: lower the bar, raise the execution, expand what you’re capable of
2 days OFF gives the body time to rest and recover
This is important for making sure the body doesn’t break down.
And it’s also important for giving you space in life to do other things.
Remember: more is not always better.
1x speed day builds fitness and speed
Speed days should be HARD!!!
I like these for building top end fitness and training the body to build speed specific strength.
These are also very valuable for making easy/Z2 training get faster.
It will take forever to get faster if all your training is slow.
1x long day to safely build up distance
These long runs are where you get feedback on how well the rest of the plan is working.
The long run should be a test. Not a grind.
The goal of these should be to finish thinking: I could have easily kept going
A classic beginner mistake is for the long runs to be a grind and think: I need more long runs.
That’s how you end up hating running.
Pro Tip: long run success is built on fueling
3x easy runs AKA a majority of the week is easy
I like to give athletes variety in Z2 runs (while still keeping them all easy effort).
And you saw my variety in the plan above.
Nasal Breath
Endurance
Z2 w/ Strides
The easy running helps build up base fitness and strength and supports the speed/long runs going well.
Bonus Tip:
I added the Strides to this athlete’s plan as a very simple and safe way to add short speed work.
The Strides gave this athlete a chance to run fast for the second time in the week (same benefits of speed day mentioned above) without taking on the fatigue of an entire speed workout.
3 Summary Ideas For The Beginner Runner
Your daily run should not be longer than 45 mins
You need intentional speed work (and speed days should be HARD)
Your long run is a test of how well your plan is working
Have Any Questions?
Send me a message below and I’ll help you out.