runs per week for 5k

msthang444

So... I did a half marathon in march, and a 5k last month. We are tryin to do a 5k a month just for fun. I lift 3 days a week and HIIT 3 times a week. Realistically how many times a week do I have to run to maintain my current speed/"run shape "?

thavoice

So... I did a half marathon in march, and a 5k last month. We are tryin to do a 5k a month just for fun. I lift 3 days a week and HIIT 3 times a week. Realistically how many times a week do I have to run to maintain my current speed/"run shape "?

Seems ike you have a good base so that is good.

If you really want to stay the status quo with your speed/shape then I would run 3.1 miles, or more, every week to 10 days. That is just how my body works.

Our county has a 5K challenge. 8 5k's spread out over about 12 weeks where you can place in your age group and such. Running in 6 of the 8 gets you entered and a cool shirt but you can find one almost every weekend.

Cardio seems to go quick. YOu could probably get by every two weeks doing that distance but it is up to the individual

msthang444

Yeah... Theoretically i want to do it on weight days with a 5 mile long run saturday.... But scheduling is tough...

macchiatto

I've been wondering the same thing, so I'm glad you asked this. My first 10K is on Saturday and after that I'd like to focus more on lifting and HIIT, but I don't want to lose my running progress.

MeanderingMammal

...and HIIT 3 times a week.

what's the purpose of three high intensity sessions per week, and how are you intending to achieve them?

Personally I'd suggest using those sessions to maintain your running. As you're only looking at sustaining 5K performance your long run becomes 10K and the other two are a tempo and a sprint interval session. you could do two sprint interval sessions but it doesn't seem to give you anything distinctive that you wouldn't get from a cut down 5K performance routine anyway.

msthang444

I've been wondering the same thing, so I'm glad you asked this. My first 10K is on Saturday and after that I'd like to focus more on lifting and HIIT, but I don't want to lose my running progress.

exactly this!!!

msthang444

The HIIT is part of my Body For Life. I like the challenge of different moves/muscle groups worked - burpeees, plyoo squats, push ups, etc.

The running is just for fun... not necessary for health benefits/weight loss/etc.

scorpio516

3 to 5 days per week.

After 5 days without running, you begin to lose fitness. According to Daniels, at a week, you lose 1% of your fitness. 2 weeks loses 3%. 3 weeks, 5%. etc.

msthang444

Any other weigh-ins?

Carrieendar

As a marathoner, I have a lot of experience with endurance running followed by down-time off seasons. I can tell you that, through personal experience in off season time, I find that I can maintain good base and speed by doing three to four targeted running days a week. One day at slow, recovery pace, one day doing speed work, and one day running long. If I want to add the 4th day, I usually make it hilly.

For a 5k, with a goal of getting faster, I would definitely keep a speed day and a longer day. Play around with whatever you like for that third day.

msthang444

As a marathoner, I have a lot of experience with endurance running followed by down-time off seasons. I can tell you that, through personal experience in off season time, I find that I can maintain good base and speed by doing three to four targeted running days a week. One day at slow, recovery pace, one day doing speed work, and one day running long. If I want to add the 4th day, I usually make it hilly.

For a 5k, with a goal of getting faster, I would definitely keep a speed day and a longer day. Play around with whatever you like for that third day.

So, if I do a 3 mile run on my Tues at "speed pace" then Thurs at a "recovery pace" on my weight days and maybe a 5 mile run on Saturday I should be good?

You think 3 is the minimum?

Carrieendar

Maybe try intervals on that speed day? you could do, say, 6x400 or whatever. You could even run hill reps...disguise both strength and speed workout in one!

I would think 3 miles would good on both the easy day and the speed day, as long as you really worked in on those intervals. you could mix it up and do one week with 1slow/1tempo/1slow then the next week 1 warm up/ then interval sprints with rest between.

I like to play around with it, make it more fun!!

_Terrapin_

Any other weigh-ins?

yes---> if you want to maintain the speed, two short runs and a long one ought to be fine each week. Occasionally throw in a Fartlek(yes real word google search it) session or hills instead of a short run. Long run=more then 4 miles; best of luck.

MeanderingMammal

The HIIT is part of my Body For Life. I like the challenge of different moves/muscle groups worked - burpeees, plyoo squats, push ups, etc.

OK, so while bodyweight circuits are going to be complementary to maintaining CV fitness and the weight training to your core neither of them will help you maintain your 5K performance.

As you're not able to substitute higher intensity running for those sessions you do need to add running sessions, pretty much as above; two short 5K speed sessions and a long slow run of up to 10K. That's not going to take a significant amount of time, so you could couple it up with another session, I just did a 5K fartlek in half an hour.