How Much Time Do I really Need to Train? Here is an explanation 👇

✍️Understanding Running Volume: Hours Over Distance

When planning your running training, it's crucial to focus on the TIME you spend running rather than just the distance. Our running volume tool simplifies this by showing how many HOURS you should train each week to stay injury-free and make progress toward your goals, whether it's a 5K, marathon, or ultra-marathon.

Why Hours, Not Miles or Kilometers?

Running effort varies greatly between individuals. For example, an experienced runner might complete 10K in 45 minutes, while a beginner could take over an hour. By using hourly metrics, we account for the effort and intensity, ensuring that training plans are tailored to your pace and fitness level. This approach helps prevent injuries and promotes steady progress.

👇Weekly Training Hours for Common Goals:

5K-10K: 4-15 hours per week
Half Marathon (21K): 6-18 hours per week
Marathon: 8-25 hours per week
Ultra-Marathon: 10-25 hours per week

What These Hours Can Include:

Obviously running 😁: Easy runs, speed work, long runs, intervals, uphill sprints
Strength Training: Bodyweight exercises, weightlifting, plyometrics, running drills
Other endurance sports : skiing, cycling , football etc

Actually the gap is huge and it might be hard to find your optimal volume in the beginning.

HERE is cheat sheet that I love to use that shows the weekly training hours required to achieve specific running goals while staying injury-free and making progress. 👇

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How many hours do you spend training weekly?

More than 12 h

8-12 h

5-7 h

1-4 h

I am lazy ass

9 votes

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