How many days do you RUN a wk?

soldiergrl_101

I have been running for about a year now, roughly 3x a week sometimes 4x. I finally made it to completing a 50 minute run this week. I would like to try to run more, but I don't want to hurt myself. How many days do you run a week, how long and how far do you run each day and is it outdoors or on the treadmill. I was thinking maybe I could do 50min (which is 4miles for me) then maybe 30 min, 20min a break day then 50min again 30 and 20. Does this seem reasonable?

mel_issa1717

I just started running again and I'm doing 4 times a week. When I used to run a lot I'd do a short run like 3km almost every day then a really long one on the weekend then a rest day. See how your body feels don't overdo it and have fun!

RanaSimon

I'm still in the walking/jogging phase, but recently I've gotten to about 2-4 times a week. I'm doing a 5K a week challenge for myself, going on a charity 5K every Saturday morning to make it a real habit.

My non-5K time is usually between 15 and 30 minutes, only because for a long time I had cardio problems and my legs are still getting used to the increase in work. I hope to get to the point of doing at least 45 minutes 3 times a week at around 3-4 mph.

I recently created a 5K walkers and runners group, and we have a few members who could probably answer your question much more specifically if you'd like to repost your question there: http://community.myfitnesspal.com/en/group/114532-5k-walkers-and-runners

williammuney

4 days

bubble_wrap0428

Around 2 times a week. I use to go around 4, but now I'm not focusing on running endurance but weight lifting and circuit training. I found when I was running a lot I was losing my booty (jeans noticeably loser in bum area), so now I want to build that muscle more. Running is a wonderful endurance cardio exercise, but right now it's not my main focus

sutibo

You can run every day if you run properly - I'm not an expert, I read this but then it was true for me during training.

Don't go for a PB every day, don't do intervals or tempo runs every day, make sure you recover - which you can do with slow runs (<70% of max HR).

I followed this pattern: Monday (intervals- 30 mins), Tue (recovery 30-60 mins slow), Wed (tempo 30 mins), Thur (recovery 30-60 slow), Fri (long run - 90 mins).

I did mostly on the treadmill and sometimes added in a 5mile gentle run at the weekend. I'm not a runner, I'm a big slow lump, but I used to run this weekly schedule with no problem what so ever.

Calimama123

I run 3mi 6 days a week at about a 12m mile. 2 days a week I add in about 10m of 40/10 sprint/rests.

soldiergrl_101

Calimama123 wrote: »

I run 3mi 6 days a week at about a 12m mile. 2 days a week I add in about 10m of 40/10 sprint/rests.

Wow your a beast!!! I want to get to your level!

scorpio516

I try for 10 times a week over 7 days, vary for how I feel.

pondee629

3 days a week.

SimonCypher

I try my hardest to avoid the treadmill and generally run outside as I find it so much easier and enjoyable. My weekly routine is below; this is when I've not got any races planned that week. I could run every day, however I'm currently running 2 races per month so working on other areas to improve my core.

Monday - Gym
Tuesday - Running Club (between 5-10k)
Wednesday - Gym
Thursday - Running Club (between 5-10k)
Friday - Gym
Saturday - Light Park Run (5k)
Sunday - Long Run (10k +)

From what you're currently doing you should see yourself being able to run further distances in the same time. When I first started running I was always conscious as to whether my pace was good enough, I soon realised it's each to their own and to run at my own pace. This way I've quickened my pace and increased my distance, at the same time as smashing PB's left right and centre!

williammuney

I run 2 miles tue, wed, Thursday and a 10 miler on Sunday if it's really hot I cut it to 6

Sabine_Stroehm

3-5 miles 3x a week.
(and strength work 5 times a week in the form of power yoga and Pilates)

ninerbuff

3-5 times.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

peleroja

I run 5-6, but not all long. Usually two six or seven milers on Mon/Wed, two two or three mile runs on Tuesday/Thursday on my lunch break, my "long run" on Saturday (no more than 14 miles, usually) and another short two or three mile recovery run on Sunday if I feel like it. I incorporate speedwork or hills into one or two of those too.

I'm not fast or experienced but it works for me and it's a base I'm satisfied with.

shmulyeng

7. Haven't missed a day in 18 months.

bannedword

6 days a week. If I'm not training for anything, that's about 20 miles a week. If I'm marathon training, it'll go over 50 miles a week during training.

filovirus76

It doesn't matter how often you run as long as easy runs are mixed in the program. Better yet is to x-train 1-2 days a week instead of hitting the pavement. Bike, elliptical, swimming, etc. will help mitigate injury from overuse.

Right now I run 4 days/week and weight train 2 days/week. ~30 miles per week. I will add an additional cardio element next month that is not running.

lemurcat12

About 4 days a week (I also bike and swim). One long run on the weekend. When I was training for a marathon I was doing 5 days per week.

williammuney

bannedword wrote: »

6 days a week. If I'm not training for anything, that's about 20 miles a week. If I'm marathon training, it'll go over 50 miles a week during training.

Those 50 mile weeks are pure punishment but I love it

pomegranatecloud

2-6 times per week depending on if I'm training for something or not.

_Waffle_

0 - 7 times a week. Typically 4 - 6 though.

RoxieDawn

Was 6.. But now 4 days only. 5-6 miles each day on Mon, Tues, Thurs and an 8 miler Satudays.

stealthq

4 or 5 days a week, usually. Total mileage 27-33 mi. Long run 10-13mi, other runs 5-8 mi. All my runs are slow to moderate pace. With the current heat and humidity, I'm not trying any pace runs

All my runs are outdoors, which is currently pretty miserable, but I hate treadmills. They make my knees feel weird.

Pam_Shebamm

2 - 3 for me.

JustAnotherCog

I think a lot depends on what you are hoping to achieve. I'm something of an endurance runner (favourite distance is the marathon), and I've tried a variety of patterns: 3 days a week, 5 days a week, 7 days a week. I found the three days a week was too intense and the 7 days week didn't give me any benefits over 5 days a week.

So, for me (and my life style) 5 days a week works best: e.g.

• Monday: rest
• Tuesday: speed work (say, a 5 Km race)
• Wednesday: an easy day, say 7-11 km
• Thursday: mid-week long run of 15-21 km (depending where I am in my training cycle)
• Friday: Hills or fartlek for 7-11 km
• Saturday: rest
• Sundlay: classic long-run, 21-32 Km (depending where I am in my training cycle)

The secret is to do what you can, and build-up slowly. So, to answer your question, if that's where you are, then yes it seems sensible. Most of the running guides says it takes a couple years for the body to adapt to any kind of volume of running ... so if you don't try and do too much too soon (or too much too fast) then you should be fine.

Shana67

Gross. None. LOL

newmom_2012

I run 3-4 days a week, and x-train (usually yoga or swimming in the summer) 2-3 days a week.

_lyndseybrooke_

Zero - preferably less.

Mike_take2

I have a really demanding schedule so I just get my runs in when I can. Ideally I strive for 1 long run(over 10 miles), 2 medium runs(6-9 miles), and 3 short runs(3-5 miles) per week. That doesn't always work out, so I just try to make what runs I do get in quality...

Mike_take2

Might be the best advice yet!

_lyndseybrooke_ wrote: »

Zero - preferably less.