Day In The Life of a Runner in Training

Happy Friday Folks!!

I was asked a while ago what my typical day of running looked like, so I thought I would finally answer.

It’s hard to answer with just one answer. A typical day for a runner is different nearly everyday. There’s different factors to consider such as, if one is in training or in their off season, and what day of the week it is.

Since I am in marathon training I thought I would share what it looks like in a runner’s world while in training. I will just give a day by day break down of a day in the life of a runner in training.

• Monday: Typically a 8-11 mile run – These runs are generally half the distance as my long run for the week. I try to keep this at a comfortable pace.
• Tuesday: Recovery, easy 4-6 miles; afternoon 7 – 8 miles (twofer) – I treat these as an easy run, as they help aid in recovery before my speed workout’s or hill workouts. I try to keep my pace slower, which has been a working progress. I also do another run after getting off work, either with my running group or on my own. Tuesday’s are my two-a-days. I do strength after my morning miles with abs (1 hour).
• Wednesday: Speed or Hill work (7-10 miles) – Hill repeats are so important to a runner’s training, so I incorporate repeats every 3rd week, but run hills almost everyday. It’s hard to avoid an incline in my area, so I rarely have a flat run. On days with speed I do a variety of things from 800s to mile repeats, to 3 X 10 minutes at goal pace, etc.  I end the workout with an ab routine.
• Thursday: REST- In my opinion a rest day is very important to training. It allows your muscles to rest and recover, so they don’t become overworked and over taxed. It helps to stay fresh leading into a longer run.
• Friday: 8-11 miles, sometimes at goal marathon / half marathon pace – Again these runs are typically half the distance as my long run. I perform a 1/3 of the run at goal pace, or do the middle miles at goal pace.
• Saturday: Long run 14-22 miles – Every training plan should have a long run. This helps build endurance and prepares you for your race, especially if it’s a marathon or half marathon. If I don’t do goal pace on Friday, I try to run the last 1/3 of my run at goal pace or I do pick me up’s throughout the run, i.e. 3-5 minutes of faster running throughout the run. I end with a 20 minute ab routine.
• Sunday: Recovery, easy run of 4-6 miles – After a long run it’s sometimes hard to get out there to run again. Sunday’s are those nice and easy runs meant for recovery after the long weekend miles. I also do strength training on Sundays for about 1 hour with abs.

I always stretch after my workout and try to foam roll as much as possible, especially after long runs. Strength training and ab work is highly important in my opinion, and will benefit any runner’s performance.

My mileage during training is always more ranging from the low of 50 miles to a high of 70 miles. I recently hit a high of 77. I guess I felt great that week and loved running in the melting snow.

I would say I spend most my free time running, fueling for running, prepping for runs, and recovering from runs. I am up at 5 a.m. to run and do my strength, and I sleep in until 7 (sometimes, typically 6-6:30) on the weekends.

This is the life of a runner in training I guess, and as crazy as it seems I wouldn’t trade it for anything!!

Hope you have a great weekend!! Marc and I have a 5 mile race planned for Saturday morning, so we are pushing our long run to Sunday. I’ll keep you posted.

Until next time, Be Whole, Be Fit, and Be Running……