Run Durability Progression

Average Weekly Training Hours 01:45
Training Load By Week
Average Weekly Training Hours 01:45
Training Load By Week

Runners are often the athletes most prone to injury. This can be the result of biomechanics and incorrect form, but it is often the result of building mileage and intensity too quickly and too aggressively. Focusing on durability first through short, frequent and easy runs is a strategy that many runners can benefit from to lay a groundwork of fitness and resilience that will allow them to remain healthy through the training for events from 5k to marathon, along with ultra-distance running and triathlon competition. This 8-week progression is ideal for the off-season when training stresses are low and the demands of competition are far away. Complete this progression first and then progress from there into the more typical training for your distance and discipline.

Sample Day 1
0:20:00
Durability Run

Short and easy run. Try to run on soft surfaces such as dirt, grass or treadmill if possible. Be patient in the first few weeks as the volume grows slowly.

Sample Day 3
0:20:00
Durability Run

Short, easy run. This week will feature three runs on alternating days.

Sample Day 5
0:20:00
Durability Run

Last run of week 1.

Sample Day 7
0:20:00
Durability Run

Short, easy run. This week will follow the same pattern as last week of alternating days, but you'll get in four runs here to increase the total stress just slightly.

Sample Day 9
0:20:00
Durability Run

Short, easy run.

Sample Day 11
0:20:00
Durability Run

Short, easy run.

Sample Day 13
0:20:00
Durability Run

Final run of week 2.