Can run 5km 3 times per week, what next ?

melanie3103 · June 2012

Hi there,

Well it seems I've caught the bug! :-) I've heard it happens like that, but well.. here I am... I trained for a 5km Race For Life (last weekend), it took a while to build up, but now I can run 5km without stopping (most the time! 3 out of 4 times perhaps, every now and then I find I can't finish it, and I need 1-2 mins of walking to catch my breath, but more often that not I can run it). So now I've caught the bug, what next ??

As I hate the gym, running has been my only exercise (other than a bit of cycling when the sun comes out at the weekend!). I've managed 3 times a week (which equates to pretty much 1 day on, 1 day off - as I didn't want to get ahead of myself and/or risk injury of course). So that's 3 times per week running - 15km per week.

I am keen to continue building on this, and embrace the fact I'm quite enjoying it AND make the most of the decent weather. So my question.. now what ?? I would point out at this stage, I run VERY slow - I run 5km in 36-40mins !!! And I'm totally fine with that for now, speed isn't my main motivation, that's for sure. I am keen to run more often and gradually run more than 5km at a time. Next step to be able to run 10km ideally. Next milestone I guess.

What should I tackle first ? More than 3 times a week (4 days currently rest days), OR more than 5km per run, but stick with 3 times per week ??

Obviously I don't want to risk injury, and I understand the importance of rest days, especially with something as high impact as running. So I want to make sure I don't overdo it and try too much too soon.

So I could potentially run 5 times a week, with 2 rest days (one during the week, and one at the weekend - say Wednesday and Sunday for instance), sticking with 5km for now. OR maybe stick with 3 times per week, but try increase to 6km each time.

As I've caught the bug, my motivation and enthusiasm is at it's peak. So I guess ideally I would do a little of both. Maybe once a week increase the distance, but the other 3-4 times per week I'd stick with 5km.

Thoughts and comments ??

Thanks..
M

Di3012 · June 2012

Hi there,

Well it seems I've caught the bug! :-) I've heard it happens like that, but well.. here I am... I trained for a 5km Race For Life (last weekend), it took a while to build up, but now I can run 5km without stopping (most the time! 3 out of 4 times perhaps, every now and then I find I can't finish it, and I need 1-2 mins of walking to catch my breath, but more often that not I can run it). So now I've caught the bug, what next ??

As I hate the gym, running has been my only exercise (other than a bit of cycling when the sun comes out at the weekend!). I've managed 3 times a week (which equates to pretty much 1 day on, 1 day off - as I didn't want to get ahead of myself and/or risk injury of course). So that's 3 times per week running - 15km per week.

I am keen to continue building on this, and embrace the fact I'm quite enjoying it AND make the most of the decent weather. So my question.. now what ?? I would point out at this stage, I run VERY slow - I run 5km in 36-40mins !!! And I'm totally fine with that for now, speed isn't my main motivation, that's for sure. I am keen to run more often and gradually run more than 5km at a time. Next step to be able to run 10km ideally. Next milestone I guess.

What should I tackle first ? More than 3 times a week (4 days currently rest days), OR more than 5km per run, but stick with 3 times per week ??

Obviously I don't want to risk injury, and I understand the importance of rest days, especially with something as high impact as running. So I want to make sure I don't overdo it and try too much too soon.

So I could potentially run 5 times a week, with 2 rest days (one during the week, and one at the weekend - say Wednesday and Sunday for instance), sticking with 5km for now. OR maybe stick with 3 times per week, but try increase to 6km each time.

As I've caught the bug, my motivation and enthusiasm is at it's peak. So I guess ideally I would do a little of both. Maybe once a week increase the distance, but the other 3-4 times per week I'd stick with 5km.

Thoughts and comments ??

Thanks..
M

Gradually up your mileage, bit by bit. Add on 1/4 of a mile one week, 1/4 of a mile the next week. Try interval training on softer ground one session per week.

Finally, last but not least, ensure you get a fair few different routes to run, it stops eventual boredom.

WTG on your progress so far!!!

samwise29 · June 2012

This is how I got started. I stared training for 5k Race for Life, and since then, I have ran in 3 5ks and 2 10ks.

My advice, which I found worked with me, is like what Di3012 said, slowly start increasing your distance, or aim to run for an hour instead of 40 mins, and you will find, that week by week in that hour, you will go further.

Well done on how well you've done

416runner · June 2012

What should I tackle first ? More than 3 times a week (4 days currently rest days), OR more than 5km per run, but stick with 3 times per week ??
...
So I could potentially run 5 times a week, with 2 rest days (one during the week, and one at the weekend - say Wednesday and Sunday for instance), sticking with 5km for now. OR maybe stick with 3 times per week, but try increase to 6km each time.

I would, for the time being, stick with 3x/week. I'd run 5km twice a week and make the third of your weekly runs a long run, gradually building the distance of that long run.

CarsonRuns · June 2012

You can increase your mileage by either method, add a day or add more distance to 1 or more runs during the week. If it were, me, I think I would add an extra day and keep the mileage the same. Do that for two weeks, then drop back to 3 days, then go back up to 4 days and see how that feels for a couple more weeks. Then, maybe add on to 2 of your runs each week, maybe a K or two. Hold that level for two weeks, cut back to previous level for one week, then back up for another 2 weeks and see how you feel.

See the pattern there? You will hear people say to increase by 10% per week, but I think that's dangerous as it can add miles on too fast without giving the body time to adapt. I prefer to increase for two weeks, drop back for a week and then back up. This gives your body time to adapt to the new stimulus before you hit it with more new stuff.

I think your goal of running 5 days a week is attainable. It's just important that you build into it slowly and really listen to what your body is telling you. Best of luck.

Mama_Jag · June 2012

Congrats on getting started with running! :happy:

It would be helpful to have a specific goal in mind. At least for me, if I don't have a goal or a plan, I feel a little lost. I would definitely increase slow, but add some varied workouts. I have run all distances, and right now am training for a faster 5K coming up at the end of July. My training plan in summary, is:

Sunday - weights (full body)
Monday - yoga
Tuesday - speed workout (intervals now, tempo runs later)
Wednesday - weights (full body)
Thursday - hill workout
Friday - rest
Saturday - long, slow run

There is an abundance of training plans online for 5K (to get faster), 10K, etc. Look around and find one that sounds like it would work for you.

Running is definitely addicting, and you can always improve, that is the fun part. I love participating in races, too.

Can run 5km 3 times per week, what next ?

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