Training Hour Distributions

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For over 20 years I have used the following plan to guide my runners in pursuit of their ultramarathon goals:

Monday: Rest day from running.
Tuesday: 15% of the week's total running volume.
Wednesday: 20% of the week's total running volume.
Thursday: 15% of the week's total running volume.
Friday: Rest day from running.
Saturday: 30% of the week's running volume.
Sunday: 20% of the week's running volume.

While this is not the only plan I recommend or use, it has proven itself to be one of the most simple and effective.

Running volume can be expressed in either time units or distance units. In recent years, I have been leaning more towards the use of time units. Whichever unit is used, pace is important. The choice of pace for a particular day is dependent on several key factors, to include: the athlete's fitness, whether the training session is meant to be easy-medium-hard, terrain, weather, proximity to a scheduled race, etc.

In addition to the running, there is usually an overlay of cross-training. Cross-training is scheduled on Mondays and/or Fridays for many of my athletes, though it can be scheduled for more days depending on the needs, fitness and available time of the athlete.

I should mention that 'running' in the following chart can mean running, walking or a combination of running and walking depending on the athlete and what he or she is preparing for.

Some athletes need additional modification to meet an irregular life or work schedule. The same principles will apply, though the calendar will take on a different look. No matter who the athlete is or what their schedule is, patterned rest days are necessary as well as a patterned distribution of the available training hours.

If you are interested in incorporating these concepts into your training program please contact me. I am always interested in working with smart, disciplined, goal-oriented runners.

Total Weekly Running Hours	Monday's Run in Hours	Tuesday's Run in Hours	Wednesday's Run in Hours	Thursday's Run in Hours	Friday's Run in Hours	Saturday's Run in Hours	Sunday's Run in Hours
01	00	0.15 = 9 min	0.20 = 12 min	0.15 = 9 min	00	0.30 = 18 min	0.20 = 12 min
02	00	0.30 = 18 min	0.40 = 24 min	0.30 = 18 min	00	0.60 = 36 min	0.40 = 24 min
03	00	0.45 = 27 min	0.60 = 36 min	0.45 = 27 min	00	0.90 = 54 min	0.60 = 36 min
04	00	0.60 = 36 min	0.80 = 48 min	0.60 = 36 min	00	1.20 = 1:12	0.80 = 48 min
05	00	0.75 = 45 min	1.00 = 1 hour	0.75 = 45 min	00	1.50 = 1:30	1.00 = 1 hour
06	00	0.90 = 54 min	1.20 = 1:12	0.90 = 54 min	00	1.80 = 1:48	1.20 = 1:12
07	00	1.05 = 63 min	1.40 = 1:24	1.05 = 63 min	00	2.10 = 2:06	1.40 = 1:24
08	00	1.20 = 1:12	1.60 = 1:36	1.20 = 1:12	00	2.40 = 2:24	1.60 = 1:36
09	00	1.35 = 1:21	1.80 = 1:48	1.35 = 1:21	00	2.70 = 2:42	1.80 = 1:48
10	00	1.50 = 1:30	2.00 = 2 hours	1.50 = 1:30	00	3.00 = 3 hours	2.00 = 2 hours
11	00	1.65 = 1:39	2.20 = 2:12	1.65 = 1:39	00	3.30 = 3:18	2.20 = 2:12
12	00	1.80 = 1:48	2.40 = 2:24	1.80 = 1:48	00	3.60 = 3:36	2.40 = 2:24
13	00	1.95 = 1:57	2.60 = 2:36	1.95 = 1:57	00	3.90 = 3:54	2.60 = 2:36
14	00	2.10 = 2:06	2.80 = 2:48	2.10 = 2:06	00	4.20 = 4:12	2.80 = 2:48
15	00	2.25 = 2:15	3.00 = 3 hrs	2.25 = 2:15	00	4.50 = 4:30	3.00 = 3 hrs
16	00	2.40 = 2:24	3.20 = 3:12	2.40 = 2:24	00	4.80 = 4:48	3.20 = 3:12
17	00	2.55 = 2:33	3.40 = 3:24	2.55 = 2:33	00	5.10 = 5:06	3.40 = 3:24
18	00	2.70 = 2:42	3.60 = 3:36	2.70 = 2:42	00	5.40 = 5:24	3.60 = 3:36
19	00	2.85 = 2:51	3.80 = 3:48	2.85 = 2:51	00	5.70 = 5:42	3.80 = 3:48
20	00	3.00 = 3 hours	4.00 = 4 hours	3.00 = 3 hours	00	6.00 = 6 hours	4.00 = 4 hours