#1 Run Every Day
I will add if you can’t run, walk / hike on the days you can’t run. The other cardio stuff is a waste of fine if your a runner and you don’t have joint issues. So Just Say No! To spin, swim, hiit etc.
None of the 3000 plus men at this link who have run sub 2:11 did anything but run when healthy.
Also don’t go “but they run 100 mile weeks and I can’t do that”. Their 100 mile weeks only take them 10 to 12 hours a week. My wife and Milo the Pup do that every week and they aren’t training for anything.
Most elites follow this schedule:
- Every Morning: 60 to 90 minutes
- Every Evening: 40 minutes
- Once a Week: 120 to 150 minutes
You can do the above if you keep it simple, have a few training loops right from your house and just do it. You don’t need to be epic. BE BORING. Don’t drive to a gym or trail your burning minutes that could be you on your feet moving in a forward direction!