Research · 4 min read · 2026-10-12
How the world's best distance runners train
11 to 14 sessions and up to 220 km a week, at least 80 percent of it easy. What carries over to recreational runners and what doesn't.
It is tempting to copy the best runners in the world. A 2022 review describes how world-class distance runners actually train, which makes it easier to see what a recreational runner can borrow and what belongs to a different life.
What the researchers did
Researchers from Norway, including Stephen Seiler, combined published research with the documented practice of successful coaches and athletes. They described the training of world-leading 5,000 and 10,000 metre runners and marathon runners.
What they found
In the middle of the preparation period, marathon runners ran 160 to 220 km a week and track runners 130 to 190 km. Both groups trained 11 to 14 times a week, and at least 80 percent of their running volume was at low intensity throughout the year.
The amount of running at race pace increased as the main race came closer. The taper started 7 to 10 days before the main competition. Track runners raced about nine times a year, marathon runners about six. Many trained at altitude, either living there or through long training camps.
What it means for you
Two things carry over well. Most of the running is easy, also for the best in the world. And race-specific running increases as the race approaches, so the body gets used to the pace it will need on the day.
The volume does not carry over. Elite runners build up to 11 to 14 sessions a week over many years, with sleep, recovery and support that most of us don't have. A short taper of 7 to 10 days also fits their high volume. Studies of recreational marathon runners point to a longer, steadier taper of around three weeks.
What the study can't tell you
The review describes what the best runners do. It doesn't show that each element is the reason for their success, or what would happen if a recreational runner copied it.
How we use it
PX7 Training keeps most of your running easy and plans more race-specific running as your race gets closer. The amount and the taper are fitted to your own training, the time you have and your race distance.
Source
- Haugen et al. (2022), The training characteristics of world-class distance runners: an integration of scientific literature and results-proven practice. Sports Medicine – Open.
Written by Jørgen Larsen for PX7 Training.