Training consistently doesn’t mean training hard every day. It means organizing your effort so you can maintain continuity week after week, avoiding injuries, overload, and long breaks.
In this article you’ll find guidance on:
1. Days: how many days to train per week.
2. Distance: how many kilometers to run per session.
3. Intervals: how and when to introduce them.
4. Heart rate: zones and benefits.
5. Stretching: how and when to do it.
6. Examples of weekly training frequency and structure.
Distances shown are approximate ranges for healthy recreational runners.
They do not replace a personalized plan, but serve as a realistic reference.
1. DAYS: HOW MANY TIMES TO TRAIN PER WEEK
There’s no single number that works for everyone, but these are common references:
-
3 days per week: maintenance and basic progressive improvement.
-
4 days per week: clear performance improvement.
-
5 days per week: only recommended with experience and good recovery.
General rule:
-
Increase frequency first,
-
then volume (kilometers),
-
and only later intensity.
2. DISTANCE: HOW MANY KILOMETERS PER SESSION
-
1–5 km: beginner runners.
-
3–10 km: intermediate runners.
-
10–15 km: regular runners.
3. INTERVALS: WHAT THEY ARE AND WHEN TO USE THEM
Intervals are a controlled way to introduce intensity without training hard all the time. They should feel demanding but manageable — not a sprint — and should not be done on consecutive days or when fatigue has accumulated.
Example of an interval session:
-
1 km easy warm-up.
-
400 m at a moderate pace.
-
1 minute very easy jogging.
-
400 m at a slightly faster moderate pace.
-
1 minute very easy jogging.
-
400 m at moderate-high pace.
-
Easy cool-down to finish.
Recommended number of intervals:
-
Beginner runner: 1 interval
-
Intermediate runner: 3 intervals
-
Regular runner: 5 intervals.
4. HEART RATE: ZONES AND BENEFITS
Monitoring heart rate helps you train better and avoid overload.
These values are approximate and may vary depending on age, fitness level, and physical condition.
Zone 1 – Recovery.
-
Very low intensity, up to 135 bpm (approx.).
-
Ideal for very easy runs and recovery moments.
-
Helps circulation and muscle recovery.
Zone 2 – Aerobic base (the most important).
-
Up to 150 bpm (approx.).
-
Ideal for easy runs, steady runs, and long runs.
-
You should be able to hold a conversation.
-
Improves aerobic base and efficiency.
Zone 3 – High intensity.
-
Demanding pace, up to 170 bpm (approx.).
-
Used in intervals and harder training sessions.
-
Improves speed and cardiovascular capacity.
-
Overusing this zone increases fatigue and injury risk.
5. STRETCHING: WHEN AND HOW TO DO IT
Stretching doesn’t replace rest or fix poor planning, but it helps maintain mobility, reduce stiffness, and improve recovery between sessions.
When to strech:
-
After running (best moment).
-
When muscles are warm.
-
After easy runs, quality sessions, and long runs.
-
Especially important if you train several days per week.
-
On rest or recovery days, gentle stretching or mobility is also useful.
Avoid intense static stretching before running.
How long to stretch:
-
10–15 minutes after regular sessions.
-
15–20 minutes after long runs or demanding sessions.
More time isn’t necessary if stretching is done regularly..
Key muscles to stretch:
-
Calves and soleus
-
Hamstrings
-
Quadriceps
-
Glutes
-
Hip flexors
-
Lower back
How to stretch properly:
-
Hold each stretch for 20–30 seconds.
-
Breathe calmly.
-
No bouncing.
-
No pain.
-
You should feel the stretch, but never force it.
Stretching by training type:
-
Easy runs: basic stretching.
-
Quality sessions: focus on legs and hips.
-
Long runs: spend extra time on calves and hamstrings.
6. WEEKLY TRAINING EXAMPLES
RUNNERS TRAINING 3 DAYS PER WEEK
Beginner runner
Weekly total: approx. 6–12 km
-
Day 1: Easy run, foundation session — 1–3 km.
-
Day 2: Moderate run (controlled pace), with or without intervals — 2–4 km.
-
Day 3: Long run — 3–5 km.
The key to this structure is to:
-
prioritise short, easy runs without focusing on pace,
-
increase distance gradually and conservatively,
-
use the long run as adaptation to time spent running, not as a demanding effort.
The main goal is to build the habit and allow the body to adapt safely to impact.
Intermediate runner
Approx. weekly total: 16–23 km
A suitable week to maintain fitness without overloading:
-
Day 1: Easy run (the foundation of the week) — 3–5 km
-
Day 2: Steady run with intervals — 5–8 km
-
Day 3: Long run — 8–10 km
The key to this structure is to:
-
keep the easy runs truly easy, at a comfortable, controlled pace,
-
build the weekly volume progressively across the week,
-
use the long run to support endurance without creating excessive fatigue.
The main goal is to maintain fitness and keep adding kilometers without overload, prioritising consistency.
Regular runner
Approximate weekly total: 22–33 km
A suitable structure to maintain continuity and continue improving without increasing training frequency:
-
Day 1: Easy training — 5–8 km.
-
Day 2: Moderate training with intervals — 7–10 km.
-
Day 3: Long run — 10–15 km.
The key to this structure is to:
-
keep easy runs truly easy,
-
concentrate intensity in a single session,
-
use the long run to sustain endurance.
The main goal is to progress with only three training days, as long as regularity is maintained week after week.
RUNNERS TRAINING 4 DAYS PER WEEK
Beginner runner:
Approximate weekly total: 8–16 km
A suitable structure to maintain fitness without overload:
-
Day 1: Easy training — 1–3 km
-
Day 2: Moderate training with or without a single interval — 2–4 km
-
Day 3: Easy training adding distance — 2–4 km
-
Day 4: Long run — 3–5 km
The key to this structure is to:
-
keep all sessions at a comfortable intensity,
-
spread the distance to avoid accumulating fatigue on a single day,
-
use the long run as progressive adaptation to time spent running.
The main goal is to consolidate the habit and get the body used to running more days, without increasing demands..
Intermediate runner:
Approximate weekly total: 16–31 km
A suitable structure to improve endurance and regularity:
-
Day 1: Easy training — 3–5 km
-
Day 2: Moderate training with some intervals — 5–8 km
-
Day 3: Easy training adding distance — 3–8 km
-
Day 4: Long run — 5–10 km
The key to this structure is to:
-
balance volume and intensity,
-
keep easy runs genuinely easy,
-
place the quality session away from the long run.
The main goal is to keep improving without losing continuity or accumulating unnecessary fatigue.
Regular runner:
Approximate weekly total: 33–47 km
A structure aimed at progressing while maintaining stability:
-
Day 1: Easy training — 8–10 km
-
Day 2: Moderate training with intervals — 5–10 km
-
Day 3: Easy training adding distance — 8–12 km
-
Day 4: Long run — 12–15 km
The key to this structure is to:
-
use easy runs to accumulate distance,
-
concentrate intensity in a single session,
-
make the long run the backbone of weekly volume.
The main goal is to improve performance while maintaining a stable weekly structure.
RUNNERS TRAINING 5 DAYS PER WEEK
Intermediate runner:
Approximate weekly total: 31–46 km
A structure aimed at consolidating volume with controlled load:
-
Day 1: Easy training — 5–8 km
-
Day 2: Moderate training with some intervals — 5–8 km
-
Day 3: Easy training adding distance — 6–10 km
-
Day 4: Moderate training with some intervals — 5–8 km
-
Day 5: Long run — 10–12 km
The key to this structure is to:
-
introduce a clearly regenerative day,
-
prevent fatigue from accumulating during the week,
-
keep the long run at a comfortable pace.
The main goal is to increase weekly volume without compromising recovery.
Regular runner:
Approximate weekly total: 46–57 km
A structure aimed at progressing while maintaining stability:
-
Day 1: Easy training — 8–10 km
-
Day 2: Moderate training with intervals — 8–10 km
-
Day 3: Easy training adding distance — 10–12 km
-
Day 4: Moderate training with intervals — 8–10 km
-
Day 5: Long run — 12–15 km
The key to this structure is to:
-
control intensity in most sessions
-
respect active recovery days
-
prioritise regularity over isolated, very demanding sessions
The main goal is to sustain a high training volume while maintaining health and continuity.
WEEKLY TRAINING SUMMARY TABLES
3-DAY PER WEEK TRAINING – SUMMARY TABLE
4-DAY PER WEEK TRAINING – SUMMARY TABLE
5-DAY PER WEEK TRAINING – SUMMARY TABLE
What matters most:
Train in a way that lets you train again tomorrow.