One of the big questions for any runner is how many days per week you should train. And the answer, even though many look for a magical formula, depends on something as fundamental as it is important: the goal. The plan isn’t the same for someone who runs to stay healthy as for someone who wants to improve their 10K time, prepare for a half marathon, or race to the limit.
The renowned coach Franc Beneyto, author of this guide and in charge of training content at fbrtraining.com, proposes a simple framework to organize weekly work based on three major aims: health, health + very good physical condition, and health + performance.
For those who are mainly seeking health, the recommendation sits at two to three sessions per week, with a duration of approximately 40 to 60 minutes per session. At this level, the important thing is not to accumulate kilometers, but to create a sustainable routine. The training should be supported by a balanced diet, strength exercises, and aerobic work.
The next step is geared toward runners who want to achieve, in addition to health, a very good physical form. In this case, Beneyto suggests between three and four sessions per week, with workouts of between 50 and 80 minutes. Here there can already be a bit more variety: strength, aerobic exercises, and some anaerobic work carried out with discernment. The key lies precisely in that word: discernment. It isn’t about doing intervals for the sake of it, but about introducing appropriate stimuli at the right moment. Don’t forget to maintain a balanced diet.
For those seeking health and performance, the commitment increases. The proposal is to train four to six days per week, with sessions of 60 to 120 minutes. In this scenario, different contents come into play: strength, speed, aerobic and anaerobic endurance, running technique, and recovery. In other words, training stops being simply “going out for a run” and begins to require a well-structured methodology. The sessions should follow a methodology controlled by professionals to achieve pre-set objectives.
The most common mistake among many runners is thinking that improving always means training more. But that’s not the case. Improving means training better. And that implies adjusting loads, respecting rest, taking care of nutrition, working on strength, and adapting each session to the level, experience, and goal of each runner.
Running two or three days a week can be enough to gain health. Training three or four days can take you to a high level of fitness. And preparing for more demanding targets requires a more complete plan, with more sessions and greater control.
The conclusion is clear: before copying another runner’s training, it’s worth asking yourself: what am I training for? From there you can build a realistic, effective, and sustainable plan. Because it’s not about running every day, but about running on the right days, with the right duration and with the right content.
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►FRANC BENEYTO, author of this article, is a prestigious coach with broad experience with athletes of all ages and levels. If you wish to contact him, write to francbeneyto@gmail.com