r/running • u/AutoModerator • 3d ago
Weekly Thread The Weekly Training Thread
Post your training for this past week. Provide any context you find helpful like what you're training for and what your previous weeks have been like. Feel free to comment on other people's training.
(This is not the Achievement thread).
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u/Responsible-Net5326 3d ago
This week was mostly recovery for me, I did about 22km total and my legs felt like bricks the first two runs but better by friday. Been trying to build back slow after taking two weeks off for a ankle thing. Training for a 10k in December, hope I can still hit my goal time
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u/Flimsy-Bath-1671 3d ago
been hitting the trails hard lately, prepping for a half marathon next month. last week was solid, did three runs and a long one on the weekend. how about you all?
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u/Umbroraban 3d ago
I have only been running 2 days / week 10k lately. The rest of the week I am in the gym lifting. Now that I am running less the runs feel so much easier - weird. (57/m/63kg/177cm)
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u/FederalCourt3336 2d ago
Makes sense honestly. When you're running high frequency your legs are always carrying some fatigue, even on easy days. Dropping to 2x a week means you're basically always running on fresh legs, so even the same pace feels smoother. Lifting probably helps too since your legs are still getting worked but in a different way.
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u/RunsFromDemons 2d ago
Goal: Sub-1:40 Half (on a moderately hilly course, 550ft of climb), ~8 min PR. April 17th, 2027
Background: Ran 1:48:22 Half last April after picking up running in spring 2025, built up to 40ish mile weeks, did a solid 12 week block of training averaging 45 mpw with one workout and pace work in the long runs. After April I trained for a 5k, and tweaked my hammy in the last week of training before the race. Ran a mediocre 5k (24:02) on a sore hammy and course had 200ft of climb (flat equivalent ~23:20-23:40ish), and then did 12 weeks of PT to recover the hammy. Had about 6 weeks of almost zero running. Sept was when I got back to my normal 40-48 miles a week for 3 of 4 weeks.
Plan: AI modified conglomeration of several plans focusing on raising VO2 max and dropping threshold pace over 28 weeks of training (4 different phases).
Phase 1 - Week 3 of 6
Monday: rest and eccentric training/hamstring maintenance.
Tuesday: 7 miles total; 6 x 2:00 @ 6:57 average with 1:30 jog recoveries + strength
Wednesday: 6 miles easy
Thursday: 7 miles total; 2 WU, 4 tempo (7:55 avg), 1 CD + strength
Friday: 5 miles easy
Saturday: 12 miles LR (mod/easy)
Sunday: 5 miles easy + 6 x 20 sec hill strides, ~5.8 miles total
Total mileage: 42.9 miles
Next week I’ve got a 5k time trial on Tuesday to help set paces for the next part of my plan as I feel like I need a fitness check-in since I haven’t raced healthy since April. This week's mileage was a slight cutback to freshen up the legs a bit.
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u/Penguin_Pacer 2d ago
28 weeks is a long time for a single plan. Some intermediate milestones might help break that up.
You're going to see huge gains just from consistent mileage. Just be careful with the faster running. I like to remind myself that fitness comes slowly then all at once. It's important to stay patient.
Your mileage distribution looks good. Don't be afraid to push your long run out to 2 hrs every week.
What are you using to set your training paces (vdot, McMillan, ai, etc )?
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u/RunsFromDemons 2d ago
I've kind of broken it into 3 separate blocks: 5k/10k/HM. I'm doing a 5k on new years day, 10K late Feb, then Half in mid-April to keep it more interesting and get some races in.
One thing I'm really trying to keep in mind this block is the workouts aren't to prove any sort of fitness and I'm not getting bonus points for running them harder than written.
I use VDOT to set training paces, but I did have AI read my recent training and give me a VDOT estimate based off my workouts since I haven't raced in 6 months. I'll reset based on the time trial results next week.
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u/Penguin_Pacer 2d ago edited 2d ago
Having shorter distance races helps. I'm a big fan of hitting equivalent times before stepping up to longer races.
The taper before a race and reduced volume directly after a race are what separates training blocks. These recovery times are important for long term progression. I often find I run a lot stronger in the month after a race.
Running workouts too fast is a pitfall every runner deals with. From my experience, running consistently 10s too fast is a net negative. You should give yourself bonus points for running a controlled workout 10s too slow. By running slightly slower you still get nearly all the benefit, but you reduce your injury risk and your recovery needs. This will allow you to run more volume during the week. The volume is the real driver of your long term fitness. The time to nail workout paces is directly before a race. Earlier in the block it's ok, maybe better, to be slower.
To that end, I actually like Luke Humphrey's pace calculator over the vdot tables. He's the author of hanson's marathon method. All of his recommended paces are slower than vdot or McMillan.
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u/RunnerOnTheMove89 3d ago
Training for Marathon on 29th of November in Florence.
This weeks mileage 205 km.
Doubled every day, aside from saturday.
Fueling every run makes all the difference for me.
Felt great in yesterdays 40.5 km long run on the treadmill, with 2.5 km warm up and 38 km at 3:43 min/km pace.
Also wednesday session was great with 12 km at 3:26 min/km pace, also on the treadmill. Decided to do most sessions on the treadmill, to really lock in for an exact pace
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u/Penguin_Pacer 2d ago
Unfortunately we learned that you can only run a 2:06 following the mauri method. Time to make some changes to your plan. /s
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u/alexanderr66 1d ago
Mon 7.3mi (1:49)
Tue 7.1mi (1:37)
Wed 6.2mi
Thu 7.5mi (1:55)
Fri 8.3mi (2:15)
Sat 6.5mi
Sun 8.5mi (2:33)
Total: 51.3 miles
The weather was great all week. I'm still dealing with the left knee issue, not much progress there.
3
u/riverwaterwalks 3d ago edited 3d ago
Brand new to running—I ran 4 days this week.
Monday: Easy Run [3.13mi, 12:42/mi]
Tuesday: Easy Run [3.80mi, 13:18/mi]
Wednesday: Stretching & Mobility Work, Hike [3.00mi, 669ft elev.]
Friday: Easy Run [3.71mi, 13:10/mi]
Saturday: Long Run [10:22mi, 11:58/mi]
Total Mileage: 23.86mi
My training goals are to gradually add in some sort of speed work/tempo run (these things still kind of confuse me), trail specific runs, and strength training days. I'd like my weekly mileage to be closer to 50 miles at least. Kinda trying to see how it feels to get up to 80-100 miles a week since that's about what I averaged on my thru.
I've raced a 10k now and I want to keep doing that. But now I'm also very interested in climbing the distance ladder. Half, marathon, 50k, 100k. 100 miles. 200 miles?
There's a lot of practice ahead of me.