Runners: How often do you do 5K's?

bstamps12 · June 2011

I know some people are running in a race every weekend, but how often is too often to do 5K's?

I haven't been running a whole lot the past couple of months because I am doing a sprint tri this weekend and really had to concentrate on the bike part. After my tri this weekend, I want to focus on running more because I am doing my first 10K in the fall. I usually work every Saturday morning and it is really hard for me to get off work. Unfortunately, that is obviously when most 5K races take place. I am registered to do a 5K on July 4th, which is a Monday. There is another fun 5K in my area July 9th, a Saturday, in the evening. I usually work out about 5 days a week and I am working on getting adjusted to working out in the heat (I live in AR, high of 98 degrees here today!). Would doing the July 4th and July 9th 5K's be too close together? I think i can handle it but don't want to injure myself. Both are on pavement and my normal run is 3.5 miles, about a 10:00 mile. I am not doing another 5K after these until July 30th. Thanks!

ChRiStA_1983 · June 2011

I'd like to preface this by saying that I'm no doctor; however, I would think with the amount of training that you seem to be doing, you'd probably be okay to do the two races. They're short distances, and as long as you don't go full-force and injure yourself on the first, you should be recovered enough to do the second. Again, that's just my personal opinion, and if the races were longer distances, I might advise against it, but I'd say that you'll probably be okay to run on July 4th, and again on the 9th.

Mindful_Trent · June 2011

I don't see why you couldn't do two five K's close together... Assuming your fitness level is such that a 5k isn't a big deal (which it sounds like this is the case, since your normal run is 3.5 miles - more than a 5k). It's when you really push yourself to go further than normal that you need to give yourself time to rest between races.

There are the races you can do often (like 5ks), races that you do less frequently (no more than once a month) and then races that are once or twice a year type races. What falls into what category will depend on your own fitness/training level.

jlewis2896 · June 2011

I remember reading that the recommended rest period after a race is the amount of miles that you race. So if you do the first 5K you should plan on having at least 3 full days of rest, then you should be recovered.

Are you trying to set a personal record? I'd say your first race should be targeted to be your fastest, that way if you don't quite feel up to running the second one it won't be a huge let-down, or you can just run it for fun?

Good luck and have fun!

edorice · June 2011

If they were in my area and if I could afford it, I would do a 5K once a month at least.

DanOhh · June 2011

I'll do at least a 5K three times a week. The weekends, run maybe a 10K.

Schwiggity · June 2011

If you've been accustomed to running for a little while, it's not a big deal. When I'm spot on with my workouts, I usually will run 3 miles 5 days a week.

swenard · June 2011

I run at least 5k 6 days per week. I try to get in some 10k's and am trying to find time to make some 15k-20k runs. However, these are not races.

Samerah12 · June 2011

Oh yeah, you'll be fine! I personally couldn't run in 98 degree heat at all, but living in that climate you must be at least somewhat acclimated. Long distances require more rest to rebound from them but even then, marathon and half marathon training schedules will have you doing a long run of 6-22 miles each weekend. You should be fine with 2 5Ks in 2 weekends, even if you run them hard (though pay attention to your body in the heat!!).

arc918 · June 2011

Let's step back for a minute. We need to make a distinction between running the distance and racing the distance.

Running 3.1 miles is something you can do every single day (many of us run two to three times that most every day). I run ~ 50 miles per week, pretty much year 'round.

Racing a 5K (balls to the wall, as fast as you can go for 3.1 miles) will definitely take some recovery. It isn't the distance, but the pace that will get you. I wouldn't be racing my best if I raced them week in, week out. Plus it would get in the way of my training for longer distance.

Bottom line, as a new runner your legs will let you know if it is too soon to race again.

lclarkjr · June 2011

Let's step back for a minute. We need to make a distinction between running the distance and racing the distance.

Running 3.1 miles is something you can do every single day (many of us run two to three times that most every day). I run ~ 50 miles per week, pretty much year 'round.

Racing a 5K (balls to the wall, as fast as you can go for 3.1 miles) will definitely take some recovery. It isn't the distance, but the pace that will get you. I wouldn't be racing my best if I raced them week in, week out. Plus it would get in the way of my training for longer distance.

Bottom line, as a new runner your legs will let you know if it is too soon to race again.

I completely agree with this. It's not the distance alone that matters, but the pace that the distance was run in. Usually when you compete in a race, even as a novice runner, you tend to run a faster pace than you normally run in training. You may not be trying to win the race or even trying to get a PR, but you will most likely run faster in a race than you would if you just casually went out and ran 3 miles. The general rules of thumb for race recovery are to take a day off for every mile raced. And also to complete 10 miles for every mile race before you race again. So after a 5K, you should take 3 days off from running (cross-train instead) and then log about 31 miles before you race again. Of course these are only guidelines which are used to help lower the risk of injury. The bottom line is to listen to your body. If your body is properly conditioned, you can run consecutive races with a lower risk of injury. But the more stress you put on your body, the more it breaks down. That is why rest is an important part of the fitness equation.

mlb929 · June 2011

Let's step back for a minute. We need to make a distinction between running the distance and racing the distance.

Running 3.1 miles is something you can do every single day (many of us run two to three times that most every day). I run ~ 50 miles per week, pretty much year 'round.

Racing a 5K (balls to the wall, as fast as you can go for 3.1 miles) will definitely take some recovery. It isn't the distance, but the pace that will get you. I wouldn't be racing my best if I raced them week in, week out. Plus it would get in the way of my training for longer distance.

Bottom line, as a new runner your legs will let you know if it is too soon to race again.

Totally agree. That said - I hate formal races. I'm much happier running my 10-12 miles on the weekend and racing against myself. I have a time I set that I want to beat all on my own. I don't like the crowds or the race environment. And, I really hate running with people I know in my small town. I'd rather run races throughout the country as a justification to travel then to race locally, so I do 2 races or so per year.

lildevil968 · June 2011

I try to run 4 miles each time I run, and do 1-2 5k races each month. If iam doing a race that following weekend I will only run 2 miles each time I run during the week. A 5k race will take alot out of you because you are trying to keep up with everyone, and beat your personal best time. I say listen to how your body feels after the 1st race, and go from there.

arc918 · June 2011

As far as that rule of thumb (rest day for every mile raced) I find it to be total overkill. No running for two weeks after a half? No running for a month after a marathon? Hell no and hell no! You just have to figure out what works for you. I recover from my races by running (easy). YMMV

gingerfoxxx · June 2011

I am training for a half marathon in sept, and am doing a 10k once a month to track my progression for timing. I think its whatever you feel comfortable doing. (but seriously, every weekend?? how much are they paying in racing fees???)

fteale · June 2011

Do you mean race a 5k, or just run it? I run 10k 3 times a week, but I am doing my second ever race next weekend.

bstamps12 · June 2011

Thanks for everyone's input! I know I can run the distance of the 5K that close, I do it every week. It is the difference of racing two 5Ks that close. I will do my best to rest my legs between the races & I plan on trying for my PR in the first one anyways because the course is flatter

fteale · June 2011

I don't think for that short a distance you need to rest more than a day or two between races. Even if you are really pushing yourself.

My friend is doing a 5k for Cancer Research with her 6 year old daughter this weekend, and then we are doing a 10k together for the same cause next weekend. We are both aiming for PBs on the 10k.

arc918 · June 2011

I don't think for that short a distance you need to rest more than a day or two between races. Even if you are really pushing yourself.

A well raced 5K is wall to wall pain & misery for the entire race. Plus you just may puke after you cross the line. No way could I race two 5ks a day or two apart. At my pace, I'm probably going 92% of my max heart rate the entire time = painful.

It is about the effort, not the distance. Most new runners probably aren't really racing full out, but don't let short distance fool you into thinking it is easy.

Samerah12 · June 2011

Do you run with a heart rate monitor? I really suggest it for the heat. My heart rate is 10-20 bpm more in the sun running the same speed over the same course. Having that information helps you know when you need to slow down.

ChRiStA_1983 · June 2011

SO true!!!

I don't think for that short a distance you need to rest more than a day or two between races. Even if you are really pushing yourself.

A well raced 5K is wall to wall pain & misery for the entire race. Plus you just may puke after you cross the line. No way could I race two 5ks a day or two apart. At my pace, I'm probably going 92% of my max heart rate the entire time = painful.

It is about the effort, not the distance. Most new runners probably aren't really racing full out, but don't let short distance fool you into thinking it is easy.

Mindful_Trent · June 2011

I don't think for that short a distance you need to rest more than a day or two between races. Even if you are really pushing yourself.

A well raced 5K is wall to wall pain & misery for the entire race. Plus you just may puke after you cross the line. No way could I race two 5ks a day or two apart. At my pace, I'm probably going 92% of my max heart rate the entire time = painful.

It is about the effort, not the distance. Most new runners probably aren't really racing full out, but don't let short distance fool you into thinking it is easy.

What is "Well Raced" is your own opinion. Personally, I have no desire to be puking at the end of a race or being in pain the whole way. That may be your thing, but not everyone wants to run that way. I'm not in it to be the first across the line - i'm in it for my own fitness and my own *enjoyment* of running. That isn't going to happen if I'm puking and in pain. The way I run a 5k, I could run two 5ks in a week... and I'm okay with that.

arc918 · June 2011

I don't think for that short a distance you need to rest more than a day or two between races. Even if you are really pushing yourself.

A well raced 5K is wall to wall pain & misery for the entire race. Plus you just may puke after you cross the line. No way could I race two 5ks a day or two apart. At my pace, I'm probably going 92% of my max heart rate the entire time = painful.

It is about the effort, not the distance. Most new runners probably aren't really racing full out, but don't let short distance fool you into thinking it is easy.

What is "Well Raced" is your own opinion. Personally, I have no desire to be puking at the end of a race or being in pain the whole way. That may be your thing, but not everyone wants to run that way. I'm not in it to be the first across the line - i'm in it for my own fitness and my own *enjoyment* of running. That isn't going to happen if I'm puking and in pain. The way I run a 5k, I could run two 5ks in a week... and I'm okay with that.

You should run at what pace makes you happy. I believe we are actually saying the same thing. My only point is that the kind of effort I'm speaking of that which requires rest and recovery. You can run easy miles every day without rest.

fteale · June 2011

Really, unless you are a pro athlete and pushing your body to the absolute max OR extremely unfit, you should be able to put in a pretty good 5k performance more than once a week. Plenty of people do 10ks and half marathons one weekend after the other, it doesn't effect their performance.

BerryH · June 2011

Why not set out to do the first one at your steady training pace and then try and beat your time at the second one. That way you're not doing anything too far outside your normal training that might exhaust you, but you can still have a race goal.

UltraRunnerGale · June 2011

For what it's worth, before I started running trails, I would do back-to-back 5K's (and further) every weekend through the summer. Plus, if there was a holiday run or the odd weekday race, I would do those as well. If you are sufficiently trained (which you seem to be), there is no reason why you can't do them.

Runners: How often do you do 5K's?

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