I am putting together 70 mile weeks right now. I run 6 days a week and take 1 day off. I don’t feel that I “need” the day off, but I take it because it seems like the logical thing to do.
I am want to ramp up to 80-90 mile weeks, and with my work schedule the best way to fit it in would be to run 7 days a week.
Is it bad to run 7 days a week and not take a rest day?
Simple answer is no.
Hard days hard, easy days EASY and take a day off (or replace hard day with extra easy day) with no guilt whenever you feel like you’re not ready for the next run.
edit after SpeedRacer post - I’m assuming you’re only training as a runner right now…
Unless you are training to be a professional marathon runner, I do not see the need to be running 80-90 miles a week. 50-70 is plenty adequate for a strong AG triathlete. Just my 2 cents…
I also run 6 days a week. I COULD run 7, but I am sure my body appreciates the day off.
Better to take that day off, even if you don’t feel you “need” to, as opposed to being forced to take a whole bunch of them off when running 7 days a week injures you in some form or fashion…
Just curious, is the reason you want to bump up the mileage because you feel you aren’t training hard enough? And also, let me be the first to tell you that there is a BIG jump from 70-90. What does a typical week look like and what are you training for?
No reason not to run 7 days a week. But you need to be going very very easy a few of those days.
Keep in mind, if you’re running 80-90 miles a week, that should be on 11-12 runs per week. That’s too much running to do in singles.
Any jump in mileage, whether it’s 30 to 50 or 70 to 90 - you just need to listen to your body, make sure you’re not crushing intervals and increasing volume simultaneously. And get off asphalt for as many of those miles as possible.
Just curious, is the reason you want to bump up the mileage because you feel you aren’t training hard enough? And also, let me be the first to tell you that there is a BIG jump from 70-90. What does a typical week look like and what are you training for?
I am training for a 100 miler coming up and want to go Sub 3 at a marathon in May. I am solely running right now. No bike or swim.
Current training week ( started my training program on a Wednesday, so my weeks are Thursday - Wednesday)
Easy Pace: 7:53/ Mile
Thursday - Off
Friday - 9 miles (2.5 miles easy pace / 10 * 400’s @ 5:28 / mile pace with 3 min easy pace between each)
Saturday - 20 miles (easy pace)
Sunday - 10 miles (easy pace)
Monday - 10 miles (easy pace)
Tuesday - 10 miles (easy pace)
Wednesday - 11 miles - (2.5 miles easy pace) / 40 minutes @ 6:30 pace / 2.5 miles easy pace)
No reason not to run 7 days a week. But you need to be going very very easy a few of those days.
Keep in mind, if you’re running 80-90 miles a week, that should be on 11-12 runs per week. That’s too much running to do in singles.
Any jump in mileage, whether it’s 30 to 50 or 70 to 90 - you just need to listen to your body, make sure you’re not crushing intervals and increasing volume simultaneously. And get off asphalt for as many of those miles as possible.
My training plan comes from the “Elite Training Guide” in the Jack Daniel’s book.
Any reason why your long run is a day after intervals? Might be better, esp. with a mileage jump, to surround each harder workout by easy runs (unless you have specific training load you’re trying to create with this strategy).
Only other advice is to keep the same schedule you posted and add in EASY 3-5 mile separate runs on a few of the days.
Simple answer is no.
…take a day off (or replace hard day with extra easy day) with no guilt whenever you feel like you’re not ready for the next run.
I think this is key. There is nothing magical about 1/7 as a rest protocol; it just happens to be convenient for most people’s lifestyle. 1/5 or 1/10 or 1/365 might be better for any given individual, but better still is to monitor one’s own responses to training and rest as and when rest is needed, not just because a calendar/ coach/ training plan has a pre-determined slot with no regard to your actual condition. (Lest I offend, a good coach advises exactly that, a bad coach just checks off a plan).
I run every day, if life permits, and I’ve never had an overuse injury in 30 years of endurance sport. It’s highly individual, YRMV.
I think often the types of people who rest always and only on their scheduled “rest day” are the same as those who set an alarm on race day to drink x ml every 30 minutes, no more, no less. I drink when I’m thirsty - my body is good at telling me when it wants/needs a drink (or a rest).
Any reason why your long run is a day after intervals? Might be better, esp. with a mileage jump, to surround each harder workout by easy runs (unless you have specific training load you’re trying to create with this strategy).
Only other advice is to keep the same schedule you posted and add in EASY 3-5 mile separate runs on a few of the days.
No specific reason. Good point though. I will make sure to space it out better in the future. Thanks.
Just curious, is the reason you want to bump up the mileage because you feel you aren’t training hard enough? And also, let me be the first to tell you that there is a BIG jump from 70-90. What does a typical week look like and what are you training for?
I am training for a 100 miler coming up and want to go Sub 3 at a marathon in May. I am solely running right now. No bike or swim.
Current training week ( started my training program on a Wednesday, so my weeks are Thursday - Wednesday)
Easy Pace: 7:53/ Mile
Thursday - Off
Friday - 9 miles (2.5 miles easy pace / 10 * 400’s @ 5:28 / mile pace with 3 min easy pace between each)
Saturday - 20 miles (easy pace)
Sunday - 10 miles (easy pace)
Monday - 10 miles (easy pace)
Tuesday - 10 miles (easy pace)
Wednesday - 11 miles - (2.5 miles easy pace) / 40 minutes @ 6:30 pace / 2.5 miles easy pace)
Unfortunately, I know absolutely nothing about training for a 100mi race. But I also suggest breaking up some of those days and also I would personally switch monday and friday around to be ‘sheltered’ by easy days.
Also, if you are looking to increase mileage, might I recommend turning an easy 10mi day into two runs… 8 in the morning and 4 at night perhaps.
As for adding in on the seventh day, I would personally start with an easy 30min run for a few weeks. I don’t know any runners who run 80+ on 6 days a week though, so again, *if you feel you can handle it and are starting every run fresh, then you can work up to another hour run on thursday…
…my 2c
I’d also seperate the two interval days with two easy days now that you are not going to take a full rest day. Something like:
Monday - 5 miles AM, 5 miles PM (easy pace)
Tuesday - 11 miles - (2.5 miles easy pace) / 40 minutes @ 6:30 pace / 2.5 miles easy pace)
Wednesday - 10 miles (easy pace)
Thursday - 10 miles (easy pace)
Friday - 9 miles (2.5 miles easy pace / 10 * 400’s @ 5:28 / mile pace with 3 min easy pace between each)
Saturday - 10 miles (easy pace)
Sunday - 20 miles (easy pace)
Listen to your body and don’t become a slave to the plan. If you need to bag a run early, then bag it.
The answer is it depends. What kind of running are you doing? What is the purpose of your runing? What type of terrain are you running on? If you simply have a goal to run 80 or 90 MPW, go for it…do it any way you can. If you have competitive goals, then a little structure probably wouldn’t hurt.
There is no need for a day off or to do doubles even running that type of mileage. doubles certainly make it easier to attain though.
I really like how it’s structured currently. If you add that 7th day in, only add in 10-12k or so for the first few weeks, see how it goes then think about what best would help you accomplish your goals. Add there next.
Is it bad to run 7 days a week and not take a rest day?
As long as your recovery days are true recovery days, there should be no problem with running 7 days a week.
No problem with running every day. Especially if some runs are very easy.
The main thing that stands out to me in your plan is the big jump from the long run to the next longest run. Roughly double. I’d suggest to mix things up a bit more, so that you have a second day with a 13-15 mile run in the week, perhaps shortening another day to compensate. Those medium-long runs can be very valuable, as they help to make the long runs far more doable, and easier to recover from. It’s one of the key elements of the Pfitzinger marathon plans, for example.
Those are tough goals…Usually going for an ultra you lose speed…so to still go sub 3…Good luck to you.
Which 100 Miler are you training for?
As part of the 100 runs in 100 days challenge I made it 50 days before nagging pains and by day 70 I had to quit. It cost me to the tune of 2-4 weeks of minimal running to get back to my normal 5-6 days/week.
Run 7 days a week, but listen to your body and back it off if need be.