The truth is that unless we are high performance athletes, our main premise when it comes to running should be to enjoy as much as possible, both in training sessions as well as in the competitions we do. Even if our performance level is high or we are facing big challenges, enjoyment should take preced ence over any other aspect.
Well, that's the theory. In practice, it is practically impossible to have the same motivation every day of the year to put on our running shoes and go out and train. Just as our mood and physical state fluctuates from day to day, the desire to run is not the same depending on the day.
There are days when we can't wait to go running. On the other hand, there are days when we have to overcome laziness. But there are also times when the lack of desire overcomes us and we stop training that particular day.
To avoid having more days when we find it difficult to go out and train than when we are eager to take strides, it is very important to select the frequency of weekly training. When we talk about frequency, we are referring to the number of sessions we are going to do in a week. Logically, whether we train more or less will depend not only on our level of motivation, but also on the availability of time and the objectives of each person.
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What do I do if I have just enough time to go running?
If you are one of those runners who have little time to train, either because of problems of reconciliation with family, work or other commitments, the answer is very simple. It is advisable to train on the days of the week when you have time to do so. The fact of not planning the frequency of training may seem to be a risk to train excessively, but the truth is that this type of people dedicate just enough time to it, so talking about cases of overtraining would be very complicated.
However, if you are one of those runners who have a weekly schedule with freedom to establish training sessions, the planning will depend, as mentioned above, on the objectives of each person. When we talk about goals, they do not necessarily refer to sporting purposes of participating in a race or beating a certain time. Within the concept we can also include people who run to improve their mental health, socialize or improve their body composition.
If we refer to this last group of runners who are more distant from the competitive world, the weekly frequency of training should be more linked to the needs of the moment. By this we mean that in one week it may be sufficient to run once or twice, while at another time we may be running 3 to 5 times per week.
Setting a strict number of weekly training sessions in people whose objective vaya beyond competing in a race or improving a personal best, can be a reason for not creating adherence to the discipline or the reason for abandoning the practice of running prematurely.
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In reality, associating a number of days depending on the sporting objective is not entirely correct. In other words, requiring a minimum or maximum number of days for physical preparation for a 10k, 21k or 42k is very general, as it depends on several factors.
First of all, to set the weekly training frequency, in addition to the daily availability, the runner's experience, level and the level of demand of his or her sporting objective must be taken into account.
The ideal would be to establish the objective according to the availability to train, instead of doing it in the opposite way. In this way we would be facilitating a training process with a higher degree of motivation, involvement and adherence. However, it is true that depending on the discipline in which we want to participate, it would be necessary to meet a minimum training volume.
The following guidelines, although very global, can help you to plan your training sessions. To do so, we will differentiate the general period from the specific period. The first refers to the initial weeks where the basis of physical preparation is created. The specific period is the block of weeks where you work on the abilities that are most relevant to the performance of the event.
Days per week to run a 10k
- Beginners: minimum of 2 days in the general period and 3 days in the specific period.
- Brand improvement: minimum of 3 days in the general period and 4 days in the specific period.
Days per week to run a half marathon
- Debutants: minimum of 2 days in the general period and 3 days in the specific period
- Improvement: minimum of 3 days in the general period and 4 days in the specific period
Days per week to run a marathon
- Debutants: minimum of 3 days in the general period and 4 days in the specific period
- Improvement: minimum of 4 days in the general period and 5 days in the specific period
Dedicate the time you have available
We want to continue to insist that it is best to set goals based on the time you are willing to train. Therefore, you should select the goal that best suits your availability. In this way, we get that our goals are realistic and achievable, avoiding a high percentage of any sense of failure or frustration.
What has to be more than clear is that it is not advisable to try to run a half marathon or a marathon if we are not going to be able to dedicate a minimum of days per week.
In conclusion, try to make the most of the days you are willing to dedicate and only increase the frequency if you are absolutely sure that you will be able to meet the stipulated time. It's better to train to your heart's content than to your displeasure.
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