runners

147lbthisyear
147lbthisyear Posts: 7
edited October 2024 in Fitness and Exercise
Hi I am a regular runner and have done several 10k runs, I am just wondering what sort of schedule other people run to, I run a bout 2.5 a day, monday to friday and throw in the odd longer runs.

Is this a good way to train ?

how is your schedule?

Replies

  • avesoriano
    avesoriano Posts: 74
    Im starting. My sister just registered me to a 3k run this saturday. Wishe luck

    Hey do you use pedometers?
  • 147lbthisyear
    147lbthisyear Posts: 7
    thats good, good luck x no I dont use pedometers, i just time how long i run
  • avesoriano
    avesoriano Posts: 74
    ^ any tips?

    ^always do brisk walking. Total of 250m-500 a day. I dont get tired even walking 7km. I dont know
    about running though
  • stayxtrue
    stayxtrue Posts: 1,186 Member
    I run 6kms around 3-4 times a week... Currently running it in around 26 minutes

    I find you need to let your body rest so I like to have rest days in between :D
  • stayxtrue
    stayxtrue Posts: 1,186 Member
    ^ any tips?

    ^always do brisk walking. Total of 250m-500 a day. I dont get tired even walking 7km. I dont know
    about running though

    Running is a completely different type of cardio, You would struggle to run 7kms, You will need to build your way up to it. Try running 1km and gradually increase it
  • 147lbthisyear
    147lbthisyear Posts: 7
    thats what I was thinking maybe I should run longer but maybe monday,wednes and friday, I have the children home at the weekend so its very hard to get running.

    I only run and dont do anything else for exercise except walking , do you do anything on your rest days?
  • BerryH
    BerryH Posts: 4,698 Member
    You need rest days. I'm training for a marathon on three days a week because I need a lot of recovery! You should have a different goal for each session. Make one a long, slow run, one your regular distance but up the pace a little and one intervals, hills or fartlek - play around with it a bit!
  • mikeyrp
    mikeyrp Posts: 1,616 Member
    10K is a lovely distance to run - Its not so far that it starts to hurt your body but its far enough to give you a good work out.

    What is your objective now? to increase the speed or the distance? if you want to increase your speed you need to do some interval training - - there are loads of variants of this...

    Run a fixed distance, recover for a fixed time (repeat)
    Run a fixed distance, recover for a fixed distance
    Run a fixed time, recover a fixed time
    Run a fixed time/distance, recover based on heart rate

    or pyramid training where the running time changes but the recovery is steady, eg 1,2,3,4,3,2,1 min effort, 1 min recovery

    Note 'Run' Means run as hard as you can and still complete the whole session - your efforts should all be at the same speed.
    'Recover' can mean stopping - but generally its best to recover by slowing your run right down to a gentle jog, or even a walk.

    Do this once or twice a week, plus another 'short' run (5k?) or two (so total of three sessions) . Make sure you do your short runs at a faster speed than your long runs: its easy to do it at the same speed but that wont get you faster.

    You should do 10K on your long run (seeing as you are already at this distance) You might want to do teh odd 12-15k run as well, psychologically it makes a big difference on race day if 10K seems short!

    If you want to do more - pick a different sport - cycling, swimming, weights etc - it gives your body a chance to recover. One of the best runner I know cycles more than she runs. (She does a 19 minute 5K!)
  • mikeyrp
    mikeyrp Posts: 1,616 Member
    You need rest days. I'm training for a marathon on three days a week because I need a lot of recovery! You should have a different goal for each session. Make one a long, slow run, one your regular distance but up the pace a little and one intervals, hills or fartlek - play around with it a bit!

    So true - Also training for a marathon and only run 3-4 days a week.
  • 147lbthisyear
    147lbthisyear Posts: 7
    I only started running for weight loss reasons but when I started to my shock I love running! but I feel a bit stuck and bored of my routine, I am not getting any better and my body seems to be used to my schedule! I need to change it up a bit. I have done three 10k and have another in april - usually I run with my husband who is slower than me, so I have never done my own time, I am not fast really, I did 5 k in 34 minutes, but because I only run between 2.5 to 5k most days (except for a few may 7k) I think race day I am not exactly prepared . I want to increase my normal distance to help me be prepared for race day but also want to be a bit faster to

    thanks
  • mikeyrp
    mikeyrp Posts: 1,616 Member
    Do you have a local running club? They should cater to all abilities and you will find it motivating as well as highly sociable. Joining a club was a big step change for me, technically and also from a motivation / competitive perspective,
  • therealangd
    therealangd Posts: 1,861 Member
    I'm using a half marathon training plan from runnersworld . You can find other plans around. Search Jeff Galloway or Hal Higdon. They are good plans.

    I run a short easy run on Tuesday (4km) and Friday (4km) . A tempo run on Thursday (8km) and a long run on Sunday (14 km). I think March it adds another short (4k) easy run on Wednesday too.
  • stef_3
    stef_3 Posts: 173
    I'm also using a training program to get ready for my first half marathon. It's a 12 week program and I run 3 days a week and cross train a day. The other 3 days are for resting so usually do a little bit of crunches, push-ups, etc. My program mixes up mileage of course but it also has days where you work on your speed, endurance, and pace for the half marathon. By the time I'm done I should have a really good idea how long it will take me. Of course that depends on the terrain, I've heard this run is hilly:-/
  • Twatley703
    Twatley703 Posts: 11 Member
    bump:>)
  • 147lbthisyear
    147lbthisyear Posts: 7
    thanks everyone, there is a running club near to me but I am a bit nervous of going, perhaps I better be brave!!
  • hodgesjoe
    hodgesjoe Posts: 1
    I always schedule my long run for the last. Long, slow, with recovery. Your long run should be about 10% longer than your regular run. Long runs will also increase your time, so that 10% bump per week in mileage will eventually make your shorter runs longer (if you have a set time that you run, and not distance), and your longer runs longer. Just remember to recover, recover, recover.
  • ryno0618
    ryno0618 Posts: 361
    I run 4 or 5 days a week.

    1 or 2 days of Interval training. High Intensity Sprint and Walks. 2-3 miles. 1 minute intervals or so.
    1 day of tempo run. 3-4 miles as fast as I can push myself
    1 day of Long Slow Run (LSR) 8-10 miles. Usually on the weekend so its at the end of the week followed by a rest day.
    1 day of leisure run. 3-5 miles just average pace, maybe run a different route or go to a different park, etc.

    A 4 day schedule has me running Monday, Tuesday, Thursday, Saturday.
  • vmclach
    vmclach Posts: 670 Member
    I run 6kms around 3-4 times a week... Currently running it in around 26 minutes

    I find you need to let your body rest so I like to have rest days in between :D
    thats really fast. my fastest 6k was 27 something =[ lol sadd
  • ebaymommy
    ebaymommy Posts: 1,067 Member
    You need rest days. I'm training for a marathon on three days a week because I need a lot of recovery! You should have a different goal for each session. Make one a long, slow run, one your regular distance but up the pace a little and one intervals, hills or fartlek - play around with it a bit!

    Are you following a specific plan?

    I'm going to run my 5th full marathon in June and I'm thinking about running less (I was thinking around 3 days a week) and cross training hard a couple days a week.
  • fteale
    fteale Posts: 5,310 Member
    I started out running 4 miles, twice a week. I then spent last year running 5-7 miles, 3 times a week. I am now down to once a week as I only get free time at weekends these days. I try to make that one a long one - 7+ miles.
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