Weekly Training Plan for Road Running When creating your training plan, focus on the quality of the kilometers, not just the quantity. Recovery and remodeling are crucial, as muscle cells develop within 72 hours after interval training. This is an example of a marathon or half-marathon training plan, with the load adjusted individually: Mon – Rest day Tue – VO2max intervals Wed – Easy run strengthening exercises Thu – Rest day Fri – Easy run strengthening exercises Sat – Threshold intervals Sun

Load Management as a Beginner Runner | Ironman Training