Training Sessions for the Time-Limited Runner

Runners with a busy working and home life schedule often find it challenging to fit in sufficient sessions in a week to meet their fitness or competitive aims. It is perfectly possible to achieve the latter with a “3 times a week” routine.

Each individual will have their own preference for which days of the week these should be. Some may find Saturday/Sunday/Wednesday convenient, those with family commitments may choose Sunday/Tuesday/Thursday. A great advantage of this routine is that one is getting ample recovery between sessions.

I would recommend a “long” run each week with the other 2 runs taken from the following pool of sessions:-

  • 6-8 x 400m with 2 minutes recovery
  • 3-4 x 800m with 3 minutes recovery (this and session above on a track or round soccer pitch)
  • 40 minutes fartlek (including warm up and cool down)
  • Hill repetitions. 4 x 400m or 8 x 200m or 6 x 300m
  • 2 x 2 miles with 2 minutes recovery
  • 3 x 1.5 miles with 2 minutes recovery
  • 40 minutes steady pace run

Choice from the above “non-long run” sessions will ensure that there is quality work being carried out to maximise benefits from a restricted schedule.

Mel Edwards
November 2007