Running: How Many Times a Week Should You Run to Improve?

Your schedule, experience and constraints

Three, four, five times a week... Before getting into the numbers, it is worth putting things into context. Even if you take two runners training for a marathon, each one has a unique profile. Their constraints are personal, as are their experience and schedule. And yet these are the main factors that will shape the answer to our question. So, sorry to disappoint you, but there is no single answer. What we can do is give you the context you need to find your ideal training frequency.

As mentioned above, your personal constraints are one of the biggest factors influencing how often you train. To make it concrete, a runner working around 35 hours a week on fixed hours will have fewer opportunities than someone working the same number of hours on a flexible schedule. In the second case, it is easier to organise the week around running. The runner’s experience is just as important in the equation. If you are new to running, it is strongly recommended that you take things gradually rather than running every day. More experienced runners can fit in easy runs more frequently. You should start by answering this question: how many running slots can I realistically add to my week?

Set your running goal

Do you want to run to lose weight, beat your personal best, take on a new distance or simply enjoy yourself? Every runner has their own goal. That goal will strongly influence how often you need to train. Someone running for pleasure will not have the same training needs as someone preparing for a marathon and chasing a personal best. That is why you need to know your goal before planning your weekly runs. We have written an article about the different goals runners can set themselves.

How often should beginners run?

When you are new to running, it is recommended that you run at least twice a week at easy aerobic effort to feel yourself progressing fairly quickly. You can leave several days between the two runs, for example an easy run on Monday and Thursday, with rest on the other days. As the weeks go by, you will feel the improvements. You can then gradually add a third running day. At this stage, there is no need to add more volume or intensity. Your body needs time to adapt to the new mechanical demands.

How often should you run to improve?

If your goal is to improve as a runner, you already have some experience with the sport. You probably run a few times a month or simply head out from time to time without much consistency. To make real progress and perhaps prepare for a race, it is recommended that you increase your training load gradually. If you are part of the “I run, but not regularly” crowd, aim for two to three easy runs a week. Try to be as consistent as possible. You will feel the benefits after a few weeks of training.

Do not ignore your body’s signals. Pay attention to how you feel. If you are feeling better and better, you can gradually add one run per week or include a few quality sessions during the month. You can also work with a coach to support your progress as effectively as possible.

How often should you run when preparing for a marathon?

When you prepare for a marathon, you should already have some running experience. After all, 42.195 km is a serious distance. To arrive prepared, reduce your risk of injury, hit your goal and enjoy race day, there are a few training recommendations worth following. Set a realistic goal for the distance, whether that means a target time or simply finishing. Prepare accordingly, taking your schedule and running experience into account.

As a general rule, it is recommended to run at least four times a week to include easy runs as well as specific quality sessions and long runs. Preparing for a marathon requires 12 weeks of training to be ready for the start line. It is possible to do it in less time, while adding a little more time allows you to optimise your preparation. Your training frequency can of course be higher than four runs per week. You will need to judge what works and adapt it to your profile. For this challenge, following a specific training plan is strongly recommended.

The answer is now in your hands. Use these guidelines to find your own formula based on your constraints, experience and goals. Happy training!