Runners - when did you add an extra workout?

gracieabem

Hi there,

I thought I'd get some ideas about when to increase my running schedule. I'd like to bump it up from 3 sessions per week to 4 sessions per week. My ideal exercise regime would include three days of strength training at the gym (read: it's been my birthday week and I haven't gone since Saturday, but I'm making an appearance today) and I do occasionally add a little extra cardio there, usually in the form of treadmill intervals. Other than that, my only other form of exercise at the moment is walking the dogs.

So, I graduated from C25k in February and have been running ever since. My usual schedule is this -

Tuesday - 30 min run
Thursday - 30 - 40 min run
Sunday - 40 - 55 min run

and I'm continuing to increase the times I run for. I think one run will always be just 30 minutes for me, but I'm thinking of adding another 30 minute session. I don't have any pre-existing injuries and have so far had no injury issues *touches wood*

When would be the ideal time to add it, do you think?

I have just received my Garmin 610 (yes, I'm in love), so it's been really motivating and I'm entering an 8km race in August.

How many times a week do you run and what distances etc?

sjohnny

Right now I do a 30 minute run on Tuesday, a 35-45 minute run or intervals on Thursdays, a long run on Sundays. My long run had gotten up to 9 miles before I transitioned to my Vibram Five Fingers. I'm working my long run back up a little at a time now. On Monday, Wednesday and Friday I do Stronglifts 5x5. Saturdays are my off day. So far this is working pretty well. I'll continue doing this until August 20 when I start my half-marathon training program. I'll re-evaluate my strength training schedule at that point. Still not sure what it'll end up being.

scribb

Right now I run 7 miles on M, w, and F. I sometimes do a 8 to 10 mile run on the weekend. I also run in 5 fingers

moran1917

After couch to 5k I did bridge to 10k. Now I run 3x a week for 10k (about 70 minutes for me). I just finished re-doing couch to 5k to up my speed. I plan on starting bridge to 10k to complete upping my speed to 6.2 mph next week. I also walk 6-8k with my dogs 3x a week and do Body Revolution 6x a week which has cardio in it as well.

brookepenni

So this is what Ive been doing whilst training for a half marathon.... It does vary somewhat from week to week (for exaple if its raining I might swap a short run for an indoors spin class).... I kind of operate on a 2 week cycle, mainly just so I can fit everything in...

Week 1:
Monday: Run 10-12kms
Tuesday: Rest
Wednesday: Body Attack & Body Pump
Thursday: Run 8-12kms
Friday: Body Attack & Body Pump
Saturday: Rest
Sunday: Long run 15-18+kms

Week 2:
Monday: Body Attack class
Tuesday: Run 10-12kms
Wednesday: Body Attack & Body Pump
Thursday: Run 5-10kms or rest (if I feel I need it)
Friday: Body Attack & Body Pump
Saturday: Rest
Sunday: Long run 15-18+kms

I find Body Attack is perfect for interval and plyometric training. I used to do sprints, hill training and other intervals designed to increase speed, but once winter hit I decided to indulge my love for Attack and increased my attendance there. Its high intensity aerobics, but its designed to really push your fitness. It must be doing something right because I have managed to cut 5 minutes off my 10km time and I am hoping for the same at my next half on Sunday. In Attack I burn roughly the same calories as I do running for the same period of time.

Body Pump is the only strength training I do and I find t more than adequate. Its a 60 minute medium intensity cardio based class, using weights, focussing on one group of muscles at a time (say squats for 3-5mins, then chest, then back etc). Its how I got my muscles hehe. I had every intention to introduce strength training at some point, but I actually dont feel the need any longer - Pump keeps me motivated and I am able to increase my weights at a fairly consistant frequency. I burn calories here around 40% of what I would when I run (200 compared to 500 in an hour).

On rest days I also walk my dogs, at a decent pace, but dont count that as anything strenuous.

I would be careful increasing both your distance and frequency initially - this is a recipe for overuse injuries. If you are going to add an additional run into the mix, I would (this is me, just my thoughts!) stick to your time/distances for a while. After you've evaluated how it feels to run 4 times a week for a while, then think about increasing the distance/time of one run per week. All of the half marathon training programs I have seen (and used) only have 1 longer run per week, with the other runs being around a similar distance/time.

Hope that helps!

jadesign19

Bump!

mlb929

I'm following the Run Less Run Faster plan - 3x running in very specific race pace training and 2x biking. I also do Brazil Butt Lift - instead of 30 minutes PT exercises for my hips mostly daily, minimum 3x per week. I do Tai Chi 2-3x per week. I run in the Am - do strength training on my lunch hour and Tai Chi about 30 minute before bed. Or, if it's a short run, I do my BBL in the am after my run. It's easier to find more time in the summer to workout as less kid responsibilities for their schedules.

I'm presently running: 5 miles (45 minutes) of interval - Tempo Run of 7-10 miles, and long run of 17-20 miles. Biking I ride for 45 minutes - one day of intense intervals, faster speeds less tension, one day of higher tension, slower pace.

scottb81

Add the 4th run now. The first week keep it short and easy, 30 min or so. If you feel good at the end of that first week feel free to increase it as desired. It dosn't really matter what day you add it.

When you first start running two days in arrow you will be more tired. That's normal and will eventually go away.

I run 6 or 7 days a week and usually twice a day on 3 or 4 days.

gracieabem

Thank you everyone! So much information. I will weigh up the pros and cons of each approach and see what appeals to me. I can always change things up if it's not working for me. I'll let you know how I go.

My initial feeling is perhaps I need to increase the distance of my current runs further first? I'm only really doing 5-7 kms on my two shorter days and 8.9kms on my long day.

Brooke, maybe I should try Pump and Attack, but I am embarrassingly uncoordinated. Classes are tortuous for me. I have tried Step and Vive and felt completely silly and out of my depth lol.

BrianSharpe

My running schedule varies with whether or not I'm training for a race. Right now it looks something like:

Tue 5km (about :30/km slower than my 5K race pace)

Thu 10km

Sat 5km EZ

Sun 15km LSD + 1 to 2hrs cycling

with strength and rowing in between and (if my schedule lets up) some bike commuting

lauleipop

How many times a week do you run and what distances etc?

Sunday - Rest. Not a goddamned thing is done.
Monday - Strength training
Tuesday - 6 miles
Wednesday - AM Strength, PM 8 miles
Thursday - 6 miles
Friday - Strength
Saturday - long run

My long runs used to be 10. I'm training for a full in October, so currently my long run is 14, it will be 22 by September. My plan after my full is to maintain the 6/8/6/long schedule with a long run of 12 - 15 miles.

lauleipop

duplicate.

Michelle_0125

My schedule stays pretty consistent each week. I run on Sunday, Tuesday, Thursday, and Friday and then I do p90 strength training on Monday and Wednesday. I added my Sunday run after I had been running for about 5 months. Those back to back running days take some getting used to but it will happen. You can always make your additional running day a short run in the beginning. Good luck!

brookepenni

Brooke, maybe I should try Pump and Attack, but I am embarrassingly uncoordinated. Classes are tortuous for me. I have tried Step and Vive and felt completely silly and out of my depth lol.

Step is torture for me... I think I am too young for that kind of thing haha (all I can think of is channeling the 80's and I giggle!!). You are probably too fit and healthy to get much from Vibe.

Pump doesnt require too much coordination - just a sense of beat. Follow the instructor and keep a bit of timing with the music and you're good as gold. Its designed for muscle scupting and fat burning.

Attack... See its my favourite thing in the world - so I am biased.... But you do get the hang of it quickly, and at the end of the day, as long as you are moving its all that matters. When I first started I only concentrated on doing the moves with my legs, after a couple of weeks I added the arms. Now when I see a new move, I still only worry about the legs until I have them down. I have been known to trip over my feet after getting confused! Once you've done that, you can officially say you're uncoordinated!!!