How should I spread out my 3 runs per week
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emmadavis72
Posts: 2 Member
I am using the C210K app to get back into exercising and running and as it only has 3 workouts per week, I am wondering if there is a best way I should spread these out during a week (i.e. every other day, then a break of 2 days before starting the next week)?
I am thinking that doing it 3 days in a row with 4 days 'off' wouldn't be a great idea.
Or does it not really matter?
I am thinking that doing it 3 days in a row with 4 days 'off' wouldn't be a great idea.
Or does it not really matter?
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Replies
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Take a day of rest between each run. That gives your body enough time to rest and repair for the next run. Running 3 consecutive days will just increase your chance of injury.0
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Thank you FatMoojor - that is what I thought but wanted confirmation
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I ran on non leg days...(I lift too) so typically Mon/Thurs/Sat...worked out great for me as Wednesday was a total rest day and it gave me time between runs.0
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Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!0 -
M-W-F. or Tu-Th-SA. or M-W-F-Su-T-Th-Sa...
Take an off day from running every other day. Last year, however, I did run, M-Tu-Th-F and it worked OK.0 -
For a beginner, a rest day between running days is vital. Don't even think about running on consecutive days until you're developed to where your calves aren't telling you that you ran a long way.
You can do more days and more miles later, if you so choose; but for working up to that first 5K having a non-running day after each running day is vital.0 -
Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
Have you done C25k?
It is a program to help you build up to running a 5k with 8 weeks. First week you run for 60secs walk for 90 repeat...the weeks go on like that until you are running a 5k.
I wouldn't suggest 20mins of "extra" cardio before doing it at all (having done the program) just a brief 5min quick walk to warm up (which the program has built in)0 -
Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
You obviously have no clue what C25K and C210K are. If you did, you wouldn't recommend an advanced training technique for those in a beginner program.0 -
Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
Terrible advice for someone new to running. Yeah - give them brick workouts that triathletes use in the advanced stages of training for a triathlon.
Op - Please ignore all this, you have been given good advice - take a day off in between each run to allow your body to recover.0 -
For a beginner, a rest day between running days is vital. Don't even think about running on consecutive days until you're developed to where your calves aren't telling you that you ran a long way.
You can do more days and more miles later, if you so choose; but for working up to that first 5K having a non-running day after each running day is vital.
what moby said. whatever days work in your schedule.0 -
I normally Run Mon, Weds & Fri or Sun, Tues & Thurs.
Running every other day works well for me and gives me the chance to recover (as others have said). The days i don't Run, i do weight training.0 -
brianpperkins wrote: »Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
You obviously have no clue what C25K and C210K are. If you did, you wouldn't recommend an advanced training technique for those in a beginner program.
Yes
C25K was my first pass into running
As I said, after you do those program runs and are not sore, introduce some stationary bike before running
20 minutes is not extreme
20 minutes on a stationary bike before running 5K at a 12 minute mile pace is not extreme
It is not advanced
Read the post before offering your great advice maybe?0 -
Iron_Feline wrote: »Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
Terrible advice for someone new to running. Yeah - give them brick workouts that triathletes use in the advanced stages of training for a triathlon.
Op - Please ignore all this, you have been given good advice - take a day off in between each run to allow your body to recover.
Another person that can't read
Thanks
Riding a 15-20 minute easy pace on a stationary bike before a slow paced 5K is in no way advanced
Not at all
Most people walk a good bit and may even get more steps in than that during the day
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Working2BLean wrote: »brianpperkins wrote: »Working2BLean wrote: »Two days faster with a day off between
One day distance push with two days off
It should tell you distance and time goals. If not it is a crap program
Don't obsess with speed or distance increase weekly
Gradual gains are easier to live with and not get stress injuries
If you get to being able to do those without much soreness, Toss in
20 minutes on a stationary bike immediately before running
Look up a thing called a "brick workout".
It will help you lots once you are able to do it without being overtrained
Good luck!
You obviously have no clue what C25K and C210K are. If you did, you wouldn't recommend an advanced training technique for those in a beginner program.
Yes
C25K was my first pass into running
As I said, after you do those program runs and are not sore, introduce some stationary bike before running
20 minutes is not extreme
20 minutes on a stationary bike before running 5K at a 12 minute mile pace is not extreme
It is not advanced
Read the post before offering your great advice maybe?
Maybe read the op before offering random bad advice?
The op asked how to space out their runs.
At no point did you say AFTER the program add in (pointless) bricks.0
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