Running
Easy miles, safe weekly increases, and the 80/20 way to run faster.
4 min read
Most of your running should feel easy. You get faster by running more, gradually, with a little hard work on top.
How endurance athletes mix intensity
- Easy, can talk in sentencesabout 80%
- Hard, intervals or tempoabout 20%
Weekly distance increase, new runners
| Range (% more than last week) | Band |
|---|---|
| 0 to 10 | Gradual |
| 10 to 30 | Watch for niggles |
| 30 to 50 | Possibly higher injury risk |
From zero to 5 km
- Weeks 1 to 2. Run 1 min, walk 2 min, 8 rounds, 3 days a week.
- Weeks 3 to 5. Run 3 to 5 min, walk 1 to 2 min.
- Weeks 6 to 8. Run 10 to 20 min without stopping.
- Week 9 on. Run 5 km easy, then add one faster session a week.
The talk test (Levlofit tip)
- Easy: Full sentences. Most runs.
- Steady: Short phrases. Tempo runs.
- Hard: A few words. Intervals only.
Moderate evidence
In novice runners, raising weekly distance by more than 30% over two weeks went with more distance-related overuse injuries than adding under 10%, though overall injury rates did not differ; an early, uncertain finding.[2]
Key points
- Run most of your weekly distance easy, with a little hard work on top.
- New runners: increase weekly distance gradually; big jumps raised overuse injuries.
- Use run-walk intervals to build up to 5 km.
Up next
- HYROX and functional fitness: Running and strength together: HYROX.
Sources
- [1] Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 2010;5(3):276-291.
- [2] Nielsen RO et al. Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. J Orthop Sports Phys Ther 2014;44(10):739-747.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.