Your training week

3 to 4 runs a week suit most runners: 3 to start, 5 or more once you are experienced.

• 1 or 2 hard sessions at most (intervals, tempo, hills), never on two days in a row.
• One long run, often at the weekend, about 25 to 30 % of your weekly volume.
• Everything else at an easy pace, with at least 1 or 2 rest days.
• Example with 4 runs: Tuesday intervals, Thursday easy run, Saturday easy run, Sunday long run.
• Consistency beats big weeks: 4 runs every week do more than 6 one week and 1 the next.

Kadence’s coach builds your week around your goal and adapts it to how your runs go.