Why I Choose a 9 Day Training Cycle

For a lot of very practical reasons, most people train on a 7 day cycle: a long run on the weekend and one (or maybe two) workouts during the week. But because my schedule is a bit more flexible, I decided to try switching things up to a 9 day cycle. And the results, for me, have been really positive.
0:49 disclosures
1:19 7 day cycle problems
3:11 9 day cycle benefits
7:41 tradeoffs
Disclosures: I’m not a coach. I’m not your coach. I don’t want to be anybody’s coach. I don’t have a coach.
I see stuff on the internet. I try it. I tell you about it. That’s it.
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[@Itsfalcon9]

oh yeah? well i train on a 17 day cycle. try to beat that

[@ericperramond3463]

Great video, and I'm going to try this next fall '23 once (?) the ultra bug is out of my bonnet. I think as I age, I would do well to space out these harder and easy days with some extra buffer space. Happy it's worked out for you as you continue to make strides in your marathons and races, Ko.

[@daysandwords]

Honestly I haven't even watched the whole video yet but the inconvience of a 7 day week cannot be overstated. It works for basically NOTHING. It doesn't even fit evenly into a year, or a month (except for 3 out of 4 Februaries). I really anything that's forced into a 7 day cycle.

[@chrisvanbuggenum871]

I've considered a 14 day cycle so i run every second day. I dont like doubling up. I see the logic in yours. 2 easy days gives enough recovery. Often 1 day is not enough.

[@ericw920]

I’m glad to see you made this video. As someone who’s constantly getting injured doing traditional 7 day cycles I’m trying a McMillan 10 day plan for CIM

[@gregwhittier5206]

After I stopped running marathons and focused on shorter distances, I went away from plans and wasn't constrained by the almighty weekly long run. I just ran a bit faster/longer when I felt recovered from the previous faster/longer session, which turned out to be around every 3rd day. I dropped a minute off best PR (10 miles) within a few months of starting that. I was 39 then and am now trying to get back in shape at 52. I might need more than 2 days between now. We'll see.

[@Masters_Runner]

As a Masters runner (58) I've been using a 10 cycle for a while now and it works really well for me in terms of getting all the different workout types in per cycle and also having enough recovery. Within a 10 day I can easily get in a Vo2Max, Tempo & long runs along with some easy stuff and strength work. I know a week is just a man made concept but it is engrained in our psyche from a working week perspective and I used to get stressed thinking I didn't have enough days for a decent recovery schedule. Glad it's working for you as well.

[@matthewvillegas6494]

Congrats on being featured on Runner’s World! 🙌 Keep it up and hopefully see you at the next marathon

[@ngpuleio]

Good insight never thought of anything other than a 7 day cycle. I find i need to take a rest day each week though

[@sandromiranda651]

I live in a warm country and 9 days is definitely better for recovery than forcing training blocks into 7 days.

[@SarahLyoness]

Love the idea of this - especially with having more rest days in between the hard sessions. I might try this out for my next build coming up!

[@Drew.Whitcomb]

This is really intriguing to me. Especially the benefit of extra recovery time between hard workouts. Thanks for sharing.

[@greycrain1]

I like this a lot. I have just maped out 4 blocks to see how it works for me. Thank you for always inspiring.

[@slade8759]

Awesome video! Very insightful, thank you for sharing!

[@TravelRunner]

I like learning about non-traditional, non-7 day training plans, so this was great. I tried something similar years ago, a 9-9-10 day (to make it 4 weeks), and I enjoyed it but it didn’t last long. It was summer and the mountains were calling so any training plan got thrown out the window. But, now that I’m in my 40’s I’ve found 7 day plans don’t allow me to recover enough, so I may have to try your 9 day plan. Thanks Mike!

[@SS-pl4mj]

I love your videos. Very inspirational.

[@paultimothyL]

Sounds great!! When I retire I could see myself doing this! But that's not gonna happen for quite a few yrs 😋. Thanks for another Great video again! 👌

[@PinkPineapplesRemix]

Kofuzi, that thumbnail is IMPECCABLE -- A quick glance, and it easily conveys what's great about a 9 day training cycle. Great job conveying info!! Now time to watch the vid :)

[@matthewvillegas6494]

Good stuff! I will try out a 10 day cycle for my next build up because I throw in a rest day every once in a while for my body to really recover

[@romanathletic]

Thanks so much for this breakdown!!