How should I organize my training week?
Build your week around your schedule — that’s the whole idea!
We deliberately chose not to assign specific days of the week to the training sessions in your program, so we’re not imposing a fixed schedule. That doesn’t mean there isn’t a structure to follow — it just means we don’t want to force it on you. For amateur runners, life understandably takes priority over training. So the goal is to organize your training around your life, not the other way around.
How should I organize my training sessions during the week?
The programs are designed to be flexible so you can adapt them to your weekly schedule. To help with this, we’ve included a "Do Not Miss" indicator to highlight the key sessions each week. If you skip these, you may be compromising your progress toward your goal.
Of course, sessions without the "Do Not Miss" label are not optional either! Ideally, you should complete the full program. But if you're facing a busy week and need to skip one or two sessions, we show you which ones are the least critical to help you make that choice.
When should I schedule each session?
Training sessions are presented in the ideal order to follow, but that doesn’t mean you should stack them all at the start of the week — like running Monday through Thursday if you have 4 sessions. That would be too taxing because some sessions require more recovery time than others. To schedule your week wisely, look at the difficulty rating (found in the green box at the top right of each session) and plan recovery time accordingly.
Difficulty 4 or 5 = 48 hours of recovery
Difficulty 3 = 36 hours of recovery
Difficulty 1 or 2 = 24 hours of recovery
( A session rated 1 or 2 — i.e., an easy jog — can still be done during recovery from a harder workout.)
We deliberately chose not to assign specific days of the week to the training sessions in your program, so we’re not imposing a fixed schedule. That doesn’t mean there isn’t a structure to follow — it just means we don’t want to force it on you. For amateur runners, life understandably takes priority over training. So the goal is to organize your training around your life, not the other way around.
How should I organize my training sessions during the week?
The programs are designed to be flexible so you can adapt them to your weekly schedule. To help with this, we’ve included a "Do Not Miss" indicator to highlight the key sessions each week. If you skip these, you may be compromising your progress toward your goal.
Of course, sessions without the "Do Not Miss" label are not optional either! Ideally, you should complete the full program. But if you're facing a busy week and need to skip one or two sessions, we show you which ones are the least critical to help you make that choice.
When should I schedule each session?
Training sessions are presented in the ideal order to follow, but that doesn’t mean you should stack them all at the start of the week — like running Monday through Thursday if you have 4 sessions. That would be too taxing because some sessions require more recovery time than others. To schedule your week wisely, look at the difficulty rating (found in the green box at the top right of each session) and plan recovery time accordingly.
🕒 How much recovery time do I need between sessions based on difficulty?
Difficulty 4 or 5 = 48 hours of recovery
Difficulty 3 = 36 hours of recovery
Difficulty 1 or 2 = 24 hours of recovery
( A session rated 1 or 2 — i.e., an easy jog — can still be done during recovery from a harder workout.)
Example: a typical 4-run week
Updated on: 16/06/2025
Thank you!