Running 5k 3 times a week reddit. I can run 25 miles a week like nothing.
Running 5k 3 times a week reddit I was just seeing if there are any precautions I should take. Distance right now is 6k though this week I'll increase it to 7k per run. Coach Greg informed me that I was going to run 4 times a week. My 5K PB is 18:41 and I consistently average sub 20s 5Ks - I am 24 years old. I'm more of a sprinter. 30 min/mile; I run a 1. Regular running can reduce stress and anxiety, improving overall mood and mental health. This took about 1. A very difficult part of this will be figuring out how hard you I started running last year and have been running almost every day since. and man its hard to make a quick reddit comment I started running 3x a week 1 month ago. I’m a complete novice looking for advice on how to balance running and weight training. One 10k at race pace, one long "slow" run, and one recovery 5k run at whatever pace feels good. Everyone is different :) Also managed a couple of sub 2hr half marathons, started running 5times a week and around 40-50km a week. Need help breaking 25:00 on a 5k . If i take I have worked up very, very gradually since the start of the year, having lost much of my fitness over summer and fall last year. I’ve been trying to go up to 7-8 but I get so tired and don’t pace myself properly and feel like trash afterwords. We'd do this workout 5-6 times a week. k. No long runs. 16:40 5k. The danger is that running 5K only once a Sorry if it sounds like a stupid question. Get the Reddit app Scan this I'm thinking of doing Couch to 5k for running. Log In / Sign Up; Advertise on Reddit; Shop Running 5k six times a week is obviously doable but also a pretty bad My 5k time is VERY poor. Someone mention weightlifting but it will take much more longer than a month, and not sure what you mean by lean. Male 5k Running Times. The OP is running between 5K-10k for their “long run” but doing it at tempo, instead of easy. Also, worrying about Z2 is more for people who are running like 6-7 days per week or even multiple times per day so that they run really easy and can recover before their next run. Monday through Saturday I run 5k each day with varying intensity. I used to run 2-3 times a week, but now I run at least 5-6, around 40-50 miles a week. The stroke rate was supposed to be around 20-22, but sometimes I'd doze off and found myself at a 24spm. 25 miles per week until I was able to run 10k without having to stop. I just recently ran my first half marathon and kept thinking back to how I was struggling even consistently running 5k. The rest of the week I'll run between 1-3 miles time I second this. A 5k usually uses up 80% of my total capacity, so should I run a 5k 3 times a week and run slowly the rest, or should I keep going and run a 5k every day? Except sunday which is my rest day I would reccomend running either 3 days a week or running every other day (run 3 days out of 6). Hell, I'm not sure I've ever run 30 miles in a week. Get the Reddit app Scan this Its totally fine to make long runs further especially for someone who is running 4 times a week because the maths just does not work out. I just can't seem to go much faster on the 5k, I'm utterly obliterated after a 24 minute 5k Not looking for GAINZ, I just want a solid fitness plan that will make me stronger, and I'll typically prioritize running if I don't have time for both. Are you following a training plan? Doing a long run of up to 2 hours once a week will help with your half marathon time far more than any cross training. It seems a bit intensive, but running two of your standard ranges a week makes it easier to run that distance each time. Personally, I find I run better with zero rest days. If you really want to do cardio 4 days a week or more. Hello guys! My first post here; I've started running regularly three times a week this June so I am still quite new to the whole thing. butI don't run 5k's, nor really run races, etc. I enjoyed it. Can do a 5k to HM with a few weeks notice. As of last week, my 5k time was (a personal best actually!) 31 minutes and 56 seconds. What's "long" or "easy" will obviously depend on what you're feeling. I am a 26 year old male who used to be fit as a fiddle (used to play football 3 times a week) but since finishing Beginners, especially, should only incorporate one of each type of workout each week. Now I'm up to 70km/week, 6 days/week and will So what I am doing is running about 6 to 8 strides 3 to 4 times a week, but with long walking breaks in between, so as to not exhaust myself and get the maximum effect for those fast twitch muscles. That’s fine for your age unless you have major illnesses. I ran my very first 5k two weeks ago and ever since then I've been consistently running 5k's. I was still doing the workouts and intervals but done my easy runs a lot faster in comparison to my race pace than I do now. 5’11” 155lb. Just slow consistent miles. Run 3 X per week same time each time - perfect a good running technique. Once I was able to do 10k, i started running 5k every week day, and running 10k on weekends. So, all together, about 9-10 months from when I started running. Download Your 6-Week 5K I would try and change up your runs. Get the Reddit app Scan this For most people if they actually want to develop their top potential for 5k running 100km/week is actually still fairly low volume. I like to do 5k on a treadmill a couple of times a week as I can set the speed just fast enough to beat my previous time (also there's no randomness introduced into my times by how long I had to wait to cross the street), whereas running outside you have to pace yourself, but on the other hand running outside is probably better preparation for running races outdoors. throw in a tempo run in instead of one of your 5ks and make a time on the weekend for you to get out and run a longer time at a slower pace. For improvement increase your long distance run with 10% every week. I just try to go a little bit further, but I make sure I'm not increasing too quickly. By the time I hit over 50 miles usually my shortest run is 8 miles. Just running how I feel. Running more will help you improve more in the long run, but there's no doubt a couple quality runs a week goes a long way. Alternate those with harder workouts (speed work, longer run, etc. At the start of this year I was running only 3 times each week, about 5k per run. I prefer running more days, so most of my runs (besides the Some days if I’m short on time in the morning, I’ll do a 2-3 mile run at lunch or after work to add a couple more miles. Hence my asking here - with a concrete training plan it'll be easier to stay consistent. It's 7x a week because I enjoy being out there, on the trails in the mountains, and well, to be honest, it's more convenient for me to run to work than to drive. My first marathon, which overall felt pretty easy, was 3:36 GPS time, 3:38 official. I average out on 3'53 on these intervals. Right now, I am following one of those training schedules for marathons. But being determined to finish your 5K while you’re getting shin splints in the My suggestion is that you run at least 3 times a week and strength train once. I was going to the gym until december when i got an injury on my elbow, while the doctor says im okay, i steel feel that it needs more time to recover. One or two rest days a week is more than enough. Depending on how well you recover i would say 2 to 3 times a week. I don't approach issues from the perspective that I can't, I approach them by determining what I CAN do. Hi ,I am 74 and run 3 times a week between 8 and 12 kms a time . Then choose 1 day a week for your "long" run and start bumping that one up 0. I would mix running 2-3 times a week with Hi All, Really struggling to get a 30 min 5k time, judging by everything I read in this sub that should be a really easy feat. I can currently find the time for 3 runs per week, and I swim once a week + some strength training. Regular running can strengthen your It’s recommend that beginners should run 5k to 3-4 times a week with running days on a Monday, Wednesday, Friday and Sundays. Time per week running is 6-8 hours a week. If you want to work out only once a week do 3k or less. weightlifting helps gain muscle and strength, but might not be what you are asking. but honestly that a 3+ year journey. I'm not going to beat anybody in a It really depends on how you run. r/C25K A chip A close button. Running a fast 5k is an exercise in pain tolerance, which is a learned skill. I wouldn't take it like written on stone. Only focusing on distance, instead of time. My long runs are now 6 miles, which I do on the weekends. Within 6 months I was able to run my first half marathon! Definitely go the extra mile on those days that you're feeling it! You'll be surprised with how quickly you can make it a life changing habit! I was going to the gym until december when i got an injury on my elbow, while the doctor says im okay, i steel feel that it needs more time to recover. That means running 3 days a week and having to run on a lifting day. No matter what I usually run for a minimum of 60 minutes every run and have at least one 90 minute run in So I completely the programme in January. I gradually increased my running and now I regularly run for an hour at a stretch (5 miles) two-three times per week. I’ve been getting out 3 times a week for a 5k but my times are just stuck around 34-35 minutes around the 7min per k mark for the past couple of months. If I had time for a fourth run; I'd typically rotate either an additional Zone 2 run or a 5K/10K threshold run/PR attempt. I bought a pair of Adidas shorts and a Lululemon singlet, which I ran the 5k in, but also partly so I'd have more stuff to wear. And less is also fine! Couch to 5K plans are programmes designed to get folks off the sofa and able to run 5 kilometres multiple times a week. I already dedicate 30 minutes of my day 3 times a week to running 5k, if i start doing workouts every day is it gonna be too much for my body? what do you guys recommend? Archived post. Full time job and three children. I do the same mental math at the end too I try to run 2-3 times a week Just running 3-4 times a week, I felt I was constantly doing laundry and running low on running wear. You will hit 10k in 6 weeks. Distance/speed obviously come into play too. I've done daily five km for a couple months at a time, but only when I was rather experienced and had a great base. However it was the first time I've run that distance on asphalt. Ignore the people that say you should be running 5/6/7 days. Again, taking into account you haven't run for 15 years. Run four, five, six miles once or twice or thrice a week. The fastest 5k time is 12:51. I would go from nothing to running a 5k in like a couple days. I also do the same, I have been transport running for 10 years. Just now I have 9 km to one direction and run double 1-3 times the week. Hoping to break my last 5k PR. That was going about 3 times a week usually. Week 4 is coming up. I usually do a 3k, 2-3 times a week and a 5k as well on the weekends. A 5k usually uses up 80% of my total capacity, so should I run a 5k 3 times a week and run slowly the rest, or should I keep going and run a 5k every day? Except sunday which is my rest day First, block out huge chunks of time for your runs like every run is a long run. A 5k is 3 miles? Average person of average fitness should be able to do a mile per 10-12 minutes. I raced a 5k 8 days out from my marathon PB at it was totally fine. Are there any other over seventies out there “pushing the Lastly, your walk comment reminded me: aim to take at least 1 day off from running, and at least 1 rest day. You can also get the app to design a programme for you - you tell it how much you’re currently running, how many times a week you’re willing to run, and what your goal is I just realized most of the 5Ks I'm eyeing are titled "fun run". 40 minutes running per day doesn’t sound that bad. A very difficult part of this will be figuring out how hard you can push yourself. It'll be my first time on it. you have a life. I would first jump your runs to 5k each. I I have been running the 5k at least 3 times per week. How much I can maximum run each day if I run only 3 times a week without increasing my risk for injury? I wanted to do the red plan of Jack Daniels but that has 4 times a week running as a minimum. Some are slow, some are intervals, some are fartleks. Ive been doing it for about a month now. I know you're supposed to say cross training is great for performance, but for me - not so much. 1 miles, perhaps a 30min run. Admittedly, warming up and running this at race pace makes me feel sort of silly considering there are walkers, children, strollers Ideally, you'd be running more than 3 days a week but, if that's all you truly have time for, start by running 5K 3 times a week and slowly add distance to each day. For example: 6K on tuesday, 5k on time on thursday. I'll go do those sports 6 days a week instead of being told I can't only run 3 days a week. Once a week run your 5k. Intervals or track workouts are great for giving a training stimulus without as long of recovery as racing, but being 20 and only running 1-2 days per week recovery shouldn't be an issue. Running a sub20 5k is a combination of endurance, strength and speed. I usually run 5K 3 times a week (3. You can arrange your running days in whatever way suits your schedule, but try to have at least one day between the harder runs (speed workouts and long run). You can safely run every day if most of your running is easy pace (and easy feel / easy HR; not tempos you call “easy”, but real easy), and most days per Last, if it helps, I actually went in the opposite direction. I started originally with 5k 3-4 times a week, and just built up slowly from there. "Your 2 or 3 runs per week should be steady pace (just beyond conversational level) with bursts of tough threshold running" If you are only running 2-3 times per week, yes. Do speed work and mileage. Then add another running day. I’ve built myself up to running (most of) 3. Should, maybe. Expand user menu Open settings menu. Did it at just 45 minutes. There can be a benefit of practicing the pre-race routine/rituals (breakfast, bibs, poops, etc). I am a 26 year old male who used to be fit as a fiddle (used to play football 3 times a week) but since finishing university and working in an office and not really exercising, my bad habits caught up with me (5'6 weighing 86. I would say that running 3 times and have around 20-25 km per week is enough (have in consideration that you also attending box classes). Essentially you should be doing a couch to 5k programme - I’m unsure if the NRC 5k plan does this or is suitable. I have been running 45-64kms per week now (64 for the past 3 weeks). Now a friend of my introduced me into interval training. I assume you mean running 3 times a week. Two or three times a week do intervals; if you can go to a track do repeat 400s and 800s and even 1600s; run three miles 100m on 100m off, either running and jogging, or running and walking; do the hard parts of the interval hard and the easy easy. sub 19 min with 3 times a week running around 25 miles per week, The slower guys on a bys team will be 18-20 minutes, which is considerably faster than average but not competitive at all. I started running beginning of April and I'm running about 3 times per week just to allow my body to recover as I'm quite injury prone, got shin splints at first but corrected for then that went and then developed runners knee / quad & knee tendonitis but Hopefully someone with more experience can correct me/weigh in here, but credentials: I've been running seriously in some capacity for years and have been honing my training for the 5k for the past 3ish years (previous 5k time was around 20:40). 5k run twice a week 8 reps of "200m sprinting + 200m walking" (2 miles / 3. Because the first run of each week remains 15 mins but gives a great overview of the run that week, I would often just tack that on to the start of either a recovery run or a speed run and use it like an extended warm-up, so I still got the benefits of hearing the overview of the week ahead. If you want to run more than 3 times a week, that's fine, but make sure those other days are easy and If you have not been able to run a 5k nonstop, I would start from C25K as it builds a nice foundation for beginners. This is the first time since I started running that I’m actually being really consistent (after an injury) so I’m gonna stick to this for a few more weeks and then slowly increase the distances. Currently between 20-30km a week (longest run is around 8-9km). A handful of interval workouts at 16-17min 5k pace mixed in. But holy moly am I addicted. c25k, is good), and from there, gently work your way up to where you can comfortably run for an hour or so, at a leisurely pace, a couple times per week (putting you in the 3-5 hours per week range). Running 2x, a week, swimming (or some other gerbil wheel) 2x a week for 45 plus I agree. You also need to know the difference between an easy run and a hard day. Or should I scale back to running 3 times a week? Skip to main content. Just running I’m guessing 3 days per week and 15 miles max, I think you’ll be fine if your long or easy runs drift into Z3 some. I speak from experience. Also get my BMI down to 22. Ran 5k 3-4 times that, ran in 26:40 then 26:10 then 25:55 then 25:35 Couch to 5K plans are programmes designed to get folks off the sofa and able to run 5 kilometres multiple times a week. I bought a pair of Adidas shorts and a Lululemon singlet, which I ran the 5k in, but also My long run is only 8 miles, and I am running 30 miles per week, but thought I'd share my schedule. Keep grinding away. Obviously having shorter rest will make it feel more like a 5k race, but at the same time (since you're basically racing a 5k) you'd need more time to recover from the "race" than you would from a normal hard workout. And in between I am lifting weights. I run 3 times a week as part of a Couch to 5K challenge, every other day. If you are running 5-7 Sun- 8 miles Mon- 3 miles easy Tuesday- 3 miles speedwork- Fast 400/800/1600 depending on week. That was when I was 23(M) at the time and it took 6 months of training. Open menu Open navigation Go to Reddit Home. I suggest you start with five days per week running five km each time. Around week 8 (I think), my left calf started playing up after I switched my running shoes for fancier, brighter If you have to limit yourself to running 3 times per week or less to avoid injuries, then you need to make sure you do some cycling or swimming a few times per week to make Of course, the answer to that may depend on when you can run – life can get in the way – and want to. I want to run a 5k on October 16th, just to see how fast I can run it, and I am wondering if there are any two week 5k training plans I could follow for building speed, or if not At your point is keep running 5k 3 times per week for three weeks or something like that. Just before my marathon I was averaging 50-60 miles per week for about 6 weeks. My week usually consists of one speed work session (800s at around 3 mins right now), a tempo, and a 6ish-mile run. I mean, you really shouldn’t increase your mileage or your intensity very fast with running, so at least some of the limitation is your body. I enjoy this length of run but wondering where to go from here? I would like to stick to 3 times a week but go a bit longer. :-( It's taken a long time to get back to running, but I recently completed an 11 week program to get me to a 5k, the program specifically being Jeff Galloway's plan supplied via Garmin. 5 miles per week. I recently had a health check at work and the results were less than desirable. For not running for 15 years and going out and running a 5k in that time at your age, that is excellent. If you are only running one day a week I would personally race a 5k each week. Can, yes. Before you know it you will be running a 5k 2-3 times a week, then everyday. At a check up last year I told my doctor that I had started running (inconsistent distances but from 5k up to a shade over 10k, about three times a week) and he said 5k was the distance he'd recommend that I'd be able to do and not run into injuries (summary, don't 26 votes, 12 comments. I've been taking part in a summer series with the local running club. Build your miles up week by week. Dies pace or milage matter. I would speculate though that more than the specific workouts, it's consistency, weekly miles and running over time that's where the improvements have come. I have just done a sub 3:45 marathon on 3 runs a week. If you’re doing a 5k plan from not running at all, 4 weeks in I wouldn’t expect you to be running 5k (or even have that distance in the plan). I am struggling with my stamina. One or two rest days a week is more than Get app Get the Reddit app Log In Log in to Reddit. 5 km long run 1. Set up weekly goals to keep you motivated. I run 3-4x/week and lift/play sports 2-3x/week. In the long run (pun intended), mental discipline will help you be a better runner over time. This week I'm going to try to also do two days on, one day off, but considering today is the first snow, and a decent one at that, I might have to wait until I get spikes or something to ensure I'm running safely. I’m already a pretty slow jogger as it is, so I always get so embarrassed 🙄 but yeah I run usually 3-4 times a week depending. 6kms. I put in that I'm available to run every day, except on Wednesday and that I want to do my long runs on Sunday. This is the average 5k time across all ages and genders. Final Thoughts On Running 3 Times a Week. New comments cannot be posted and votes cannot be cast. I still do both, but probably 3 times as much tennis now as running (though in winter it will be more like 50/50). 5 easy days at 7:45-8:30 min per mile. After that I started focusing on increasing my distance. 5km per week until you're running Ready for the 5K-a-Day Running Challenge? Some people are taking that I run 5k 3x a week, should i start lifting weights every day or is that too much? I bought a couple of 3kg and 5kg dumbbells to start lifting at my house, i want to do a full body workout but mostly Here are a few key things that have helped me run 5K (and more) three times a week The right running shoes. I only increased my distance by . If your racing 5k but you actually run 10k on average a day the 5k will feel like nothing. So, probably about 30 to 35 minutes each run. My best 400m time is 1:04, best mile is 5:35. Maintaining a 4min/km 5 times in a row is tough. I'm pretty new to running: I started May this year with the couch to 5K program and have been running 30 minutes, three times a week since I finished the program in mid-July. (Treadmill, never outdoor running) Week 2 2x800m speed run 2 km endurance 6x200m speed run 3. I set aside one day every other week for sprints. But if you are willing to work out 4 or more times a week you'll very quickly get to a point where you'd rather do 5k than than 3 and This was me at this time last year. 5/500m. Naturally you'll find a pace rythym which becomes your baseline. I would only expect you to be running the full 5k at the end of the plan. With a 3 If you are running 3 times per week, you could have this sort of schedule: 1 x 5km run at a comfortable pace 1 x longer run - increase by 0. Basically, if you want to run for health, and have your strength covered with lifting, then I'd recommend starting with some beginner program (couch to 5k, a. I started running beginning of April and I'm running about 3 times I lift 6 days a week, ballroom dance 1 day, practice TKD two days, and run 3 5k runs and one longer run (5 - 10 miles) each week with no issues, so your body can most likely handle more Can, yes. Daily 5k for a month shouldn’t get you injure if you run properly in a safe pace. Add some weight lifting on the other days, keep 1 day for total rest and try to go easy with the cardio if you do them on the same day as weight lifting. Sample training week: M: Rest day; Tu: 3 mile run; W: 5 x 400m (plus 1 mile warm up, 1 mile cool down); Th: 3 mile run; Fr: Cross train; Sa: 3 mile run; Su: 4-5 mile run Running more days per week actually decrease risk of injury, just make sure you aren't adding mileage AND an extra day per week. During that time i started running 3 times a week 5k (40min). Start slow as hell, 3 miles of warm up. I ran for 5k, 3 days per week for about 2 weeks. And a long distance on saturday. I can run 25 miles a week like nothing. If anything I prefer distances as long as it's in the mountains. No injuries in 3 years. The 10k I'm doing next week is a trail run and has hills. Distance is in a range and not a set amount. Probably each could be better depending on where your training is and how near to your race you are. I've recently run a half-marathon (my first) 9 days ago, and I have only run once since then ( I was running with an injury so I decided to take some time to heal). For more advanced runners a 5k can be I now regularly run at least three to four times a week covering various distances. Edited shortly after, Overall i think you'll be fine, but maybe make one of the warm-ups a 5K. And arguably you won't It is not run as many times a week as possible. My goal is to participate in a local ‘4-mile run’ within about 4 months and achieve a time of under 30 minutes (I’m a beginning runner, around 270lbs/122kgs at Some days if I’m short on time in the morning, I’ll do a 2-3 mile run at lunch or after work to add a couple more miles. What changes would you make to my week this week to ensure my fastest time on Friday? I Last week I ran about 15 miles and I usually run about 3-4 times a week before work. 5 km endurance And here is week 9 ( just an example ) 4 km Tempo 3. I’m planning on making my runs longer (5-10kms), and eventually running ever 2-3 days. I’m 100% serious. First 2 weeks I ran 1-2 miles each run and now I run 2-3 miles each run (I understand that’s a pretty large jump but I will stay at the current distance Just running 3-4 times a week, I felt I was constantly doing laundry and running low on running wear. This is the Eventually, you'll want to start doing 5k time trials (races by yourself) every 2-3 weeks starting around 12 weeks from your test. 36 HM and a I’m 5 and a half weeks from running the “virtual” London Marathon, on week 6/12 of Pfitz <55mpw plan and it’s going well. You need at least a long run to build your endurance (6/7 miles) and a speed run (either tempo or interval). P. You will eventually get that time much lower. if those are the only two choices 3k four times a week is better. Beginner to me is hitting 5k 3 times a week. If you prefer make a run longer instead of adding another run day do it, but it also includes conditions of grading every step. Slow down on your long run day. For most of my training I was also strength training once a week, and bouldering 2-3 times a week. They will work but. Since I wanted to be able to run faster, I took this sub's advice to heart and started building up a base by doing longer, slower runs and increasing weekly mileage with the 10% rule. From 365lbs to 199lbs! Finally under 200 🥹 Took 2 years and a mix of keto, IF, and couch to 5k! Now I just do IF and run a 5k 3-4 times a week! r To lower your 5K time to 25 minutes, consider a running plan that includes five days of running per week, with two speed workouts, one long distance run, and two shorter runs. Do couch to 5K, till you can run the distance. 5 years total to go from not running to running a 5K in 27:30 to running a 5K in 20 minutes. So far, 80+% of my training has been these Zone 2 runs and this has looked like: 3 x 45 to 75 minutes of Zone 2 running per week. This was coming off the back of an injury so I was basically trying to do the bare minimum. Running is a fast and effective way to shed stubborn fat, tone your body, and boost your overall well-being. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; I went from zero activity to running a 5k at least 3 times a week for over a year. That's an unrealistic expectation especially if you have life responsibilities. Skip to main content. In r/couchto5k, we share questions, advice, encouragement, tips, and support for people at all stages of a Couch to 5K plan. 7kg). I wanted to push the distance. I did the 5x 1k 2 times this week and find it way harder to maintain the PR speed. I did do a few longer runs in there, like I ran a 10K once or twice, but at no point was I running 30 miles a week or anything. "Your 2 or 3 runs per week should be Eventually, you'll want to start doing 5k time trials (races by yourself) every 2-3 weeks starting around 12 weeks from your test. Thing is, all those plans take up so much time and have you running many All the above being said, if you run 3 times a week you can run them a bit harder than someone running 6x a week. For example if you run 20mpw over 4 days, 5 miles a day. a 5. So i go to the gym 6 days a week right now, I’m trying to get in shape for boot camp. Advice from my journey: stop trying to run a PR every time you run. During this time, I was only doing strength training and walking 7-8kms everyday. used to be able to run 5k in 21 minutes. I've never run 4 times a week. I'm running 6 times a week but I usually do 5 times per week. Get used to running, stick some nice music or a podcast on and get into a routine where you do it at least 3 times a week. You got this! View community ranking In the Top 1% of largest communities on Reddit. If I have time, I do a fast 4 running specifically for time but I don't stress if I miss it. 20-25 is a solid mark for 5k and even the 13:00 kenyans will be I found out that with SL 5x5 and running 3-4 miles on off days, I couldn't recover properly. Around 2-3 weeks back, I thought of giving it a go and running in full strength and ran 2km in around 8:30 min. Its still In my case I think pace naturally improved as I wasn’t doing anything specific to speed, it was naturally reducing at around half min/km per week, started from 32 min and was hovering around 27-28 min. Ran 5k 3-4 times that, ran in 26:40 then 26:10 then 25:55 then 25:35 Do speed work and mileage. I am focused on 5K distance for now, but there is no denying that the adaptation your body goes through when running long slow miles is quite important as well. I prefer running more days, so most of my runs (besides the If I go from sedentary to jogging/walking 5k's everyday, is that worse than doing it 3 times a week? signed up for a spartan race. I'm am advanced runner, just slower. I started running in the beginning of this year and I'm kinda hooked! Last month I ran a PR on the 5k in 18'40" (3'44/km). I'm not sure. The danger is that running 5K only once a My suggestion is that you run at least 3 times a week and strength train once. I also start having some longer mid distance runs in the week and potentially back to back long runs in a week. My objective is to be able to run 10k someday. But yesterday and today, I didn't manage to reach that goal. At this stage of your block, your fitness should allow you to run a fast 5k without taking more than 1-3 days to fully recover from, and it can serve as a decent tune-up. 40 MPW is very doable with a 12 mile long run, even if you only run 5 days/week. I think trying for a PB every I'm pretty new to running: I started May this year with the couch to 5K program and have been running 30 minutes, three times a week since I finished the program in mid-July. Nothing comes easy and fast - otherwise you may get injured. You’re not an elite runner by a long chalk but you’d like to improve your 5k times at your local parkrun. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; I personally run 5k 3 times a week but as long as its not causing pain or lot of sore muscles, I But generally speaking, when you are just starting out on your running journey, three or four times a week – running on alternate days – is more than enough. I used to believe this 100%, but I’m not so sure it’s completely true. Don't even worry about speed. So I can run a 5k fine. Your speed will slowly build as your miles do. So maybe start by running 5k 3 times a week at an easy pace, and increase the distance you run by about 10% per week. I don’t have a heart rate monitor or a training app/plan. You want to run 5 days a week. Once you get up to 10K (this My suggestion is that you run at least 3 times a week and strength train once. Get app Get the Reddit app Log In Log in to Reddit. I don't know about Ulta's but I run 3 days a week and it works during my normal marathon training. The good thing that it is full of short runs that I can do in the morning before going to work. Adding some For 97 years, the editors of TIME have been picking the Person of the Year: the individual who, for better or for worse, did the most to shape the world and the headlines over I've recently made the step up from (in my opinion) novice to intermediate. If I couldn't reach my goals on 3 days a week and 75 minutes a day (which I can't) then I my time is better served focusing on those things I can do and can improve at. Last time I was in good shape, so before I spiraled out of control again, I would run one hour twice a week and do a 5k three times a week. I ran hundreds of miles a year and then added tennis late in life and it has ruined my running times. My physiotherapist advised me to only run three times a week for the longevity of my knee. Log In / Sign Up; FWIW I would imagine with your 5k, 8k, and 12 mi long run times, a sub 3 This was me every time I would start getting into running again. I have been running like 2 miles before i work out. Remember that running is a long term sport. a. A healthy diet and proper One of the major benefits of running 5k three times a week is that it can improve your cardiovascular health and help you lose weight. This is just a random example, but essentially I just try to run twice a day 4/5 times a week. Again, it's best not to do too much too soon, as you need to give your body time to adapt. I'm just trying to get an idea of how feasible it would be if I tried to run 5-6 times a week and maybe try increase the distance & pace. All are easy, conversational pace miles (9-9. I used to do a lot more strength training (2-3 good workouts a week), while running 2-3 days (for what it's worth I'm a >> 21y/o guy), Well this is a question I can answer from personal experience! The summer before last, I did 5k specific training while doing full-body bodyweight strength workouts 3 days a week. So, a sub 30 5K plan it is. So I currently run 25Km a week consisting of a speedwork track session, a 5K park run and a 10k longer run. But long term the best improvements you'll get will be by increasing the For example, to estimate your 5K pace, add 33 seconds to your Magic Mile, then multiply that number by 3. In my case I think pace naturally improved as I wasn’t doing anything specific to speed, it was naturally reducing at around half min/km per week, started from 32 min and was hovering around 27-28 min. My most recent 5k, I got a time of 22:55 but would really like to try aiming for a time under 20 minutes before I go to university. My average split for the whole piece ranged between 1:55/500m-1:56. Studies show that too much running over a long period can be bad for you, which is the exact You’re not an elite runner by a long chalk but you’d like to improve your 5k times at your local parkrun. Ran 45-60 miles a week for 3 months leading up to the PR. During my summers I try to run 2-3 times a week, which probably isn't enough for significant progress, but I aim for at least one 10k a week and usually get around 52 minutes. When you start to get good you’ll get overconfident and try and run further like Forest Gump — careful! Mileage hasn't been consistent though, maybe running 3 times a week on average, mostly threshold pace for 4-6 miles. 44m. My left knee in particular started showing signs of patellar tendinitis and I've backed off the leg work You were only running 5k three times per week. If you were a competitive 50 year old, as in making the podium for your age in the last few races I did, you'd need a sub 20 minute 5k as a 50 year old. I haven’t time trialled a 5k since April where I ran 21. Advanced? I'm checking my Nike+ app right now and the earliest record I have of straight running a 5k was in April 2013 and the time was 34 min 19 seconds. If you can do 3 runs I’d do: In November 2020 I got a degenerative median meniscus tear. Now that my mileage is reaching that level I plan on doing a nice and easy 7 miler this week (with my long tempo run being 7 miles this week also). Aim for something closer to a 9:30-10:30 pace. If your feelin good, go a little harder, go a little further. If the marathon is your priority ahead of the swim I’d treat the swimming sessions as active recovery. All of my running has been solo, so running with othere people was a freaking blast. I run 4-6 days per week in the evening, usually 3-5 hours after strength training in the afternoon. Basically, I have been able to reach the 5k distance and have been doing that for maybe about two weeks or so and I My wife took her 5K time down to 22:56 from 30:00ish minutes by doing a long run once a week, speed intervals for 5-8km once a week, hill repeats for 5-8km once a week and a 5K speed test at parkrun every Saturday. i keep stopping and having to walk. I just want to maximize my time to loose weight. Last July I could run for 2 minutes and had to walk, legs on fire. If you have ran a 5k before and want to start from that level, find a 8 A simple 5 mile run at an easy pace is not a workout, it is a recovery run. Hi All, Really struggling to get a 30 min 5k time, judging by everything I read in this sub that should be a really easy feat. Wed- 3 miles easy Thurs- 3 miles by feel Friday- 3 miles quick with hills Sat- off I’ve got a 5k that I would like to do really well on this Friday evening. Or That’s a good time regardless! I am thin and fit and run a 30min 5K. I just can't seem to go much faster on the 5k, I'm utterly obliterated after a 24 minute 5k General training plan would be for 1 or 2 of these a week, along with a "long" run and an "easy" run. I run around 3 times a week as I know that I have good recovery time after each run. 55 after building I recently had a health check at work and the results were less than desirable. Take this Get the Reddit app Scan this I'm thinking of doing Couch to 5k for running. Why is it so much harder than the 5k?. I did an 8k the other and only one 5k this week, as I felt sore. now im fat and am around 35 minutes, and all i want to do it chip away at that time, but am i doing myself a disservice if i do 5km every day? im also doing basic weights after my run, 4-5 times a week. I do 7-8 miles two times a week and then my longer 10+ mile run. I have a Fenix 6 that I've been using for about 2 years. Now that i start college again i dont have time to do it anymore. Day 3: Long Run / Long Run + Fast Finish I ran a 38 minute 10k off three days a week like this. Any and all Experts agree that three 30-minute runs a week are ideal to keep you fit without risking injuries. If I get really ambitious, I might add jumping rope for I did the half marathon plan last year and I LOVED it, and I only ran 3-4 times a week, never 5. You just have to move the dates because the calendar is preset to the runDisney event dates, but it's a You’ve probably been looking for a 5k training plan. It is a good way to get the mileage. I think you can drive a lot of improvement in the 30-35 mpw range using this type of structure: One interval session per week (about 6 miles including warmup/cooldown) One tempo run per week (about 6 miles including warmup/cooldown) Just after some pointers here! Background I’m a 51 year old male who’s been running for a while now. So for me specifically with a max HR of 198: 3 x 8-12km runs in the 140-159 HR range. I'll find out if those hills all year helped! Edited shortly after, Overall i think you'll be fine, but maybe make one of the warm-ups a 5K. I should do better on it this year. On my other non-rest days I do strength training and HIIT. I would PR it nearly every time for about 2-3 weeks and then things All the stuff we should do all time regardless of running or not 😁 I'm now a regular 4x per week runner. The Jeff Galloway runDisney training plan is a 3 day/week plan that is for people who don't have the time to run 7 days a week but want to do more than just finish. A simple 5 mile run at an easy pace is not a workout, it is a recovery run. Just try adding more and more running per week and see how you feel. So I run 5 miles a day Mon-Thurs. #slayed At "very slow" times just run more. (50k/50miler). I push myself every time I run, going at the maximum pace I know I can sustain over 5-6km and by the end of the 30 minutes, I'm exhausted. There's much progress to be made. I had a massive fall last year on my run breaking 7 ribs and puncturing a lung,I have been back running now for 9 months,better than ever. And if you can run a 21:00 5k but only a 47:00 10k then you have a lot of room for improvement in stamina. A good 5k time for a man is 22:31. Four 5k runs and a 10k each week is intermediate I guess. I'm really trying to improve on my 5k time but I'm unsure how to go about it. When I first started, several years ago, someone told me - it doesn't matter what you do, the best way to When I ran 5k 3 times a week, I ran them at about 23minutes. never use up that full time slot with hard running. I pushed myself close to 100% week 1 and 3 and a little less week 2. now im fat and am I’ve recently incorporated two days of lifting into my routine in addition to running 3 times per week. One Are there any significant benefits to running any more than 5K 2 or 3 times per week? My wife and I cycle most every weekend, and I also strength train, so there's a balance. Now I’m gonna try and get to 3 x 5k a week. I'm currently doing a fairly typical training plan, adapted for my busy schedule of course. Where 10 miles weekly is a struggle. 5k is just 3. I would mix running 2-3 times a week with swimming AND with cycling or one of the other gerbil wheels. People think I am nuts but the sense of achievement after finishing a run is hard to put into words and at 74 that is a buzz. Someone who can run an 18 min 5K and who is optimally trained for a marathon should be able to handily break 3 hours. 5k I then a few days later just kept going and made it to a slow 5k. Usually one rest day. I run 3-4 times a week. In practice, you might run: 4:20 4:10 2 times a week. But essentially NEVER empty the tank. My resting went from an average of 74bpm to 73bpm. By 3x20 I meant, 3 sets of 20 minutes of erging (with 90 seconds of rest in between each set). Daily run streaks are certainly a thing that people do. Working out only once a week is too stressful for a body unused to that level of workout. I was so chuffed! However I think I pushed things, because I have now just been attempting 5k every time I run about 3 times a week. When I broke 18, I was running 10k 5 times per week. You will most likely see your 5k times go down as a result of this as well. Thing is, the hal Higdon 5k advanced plan is nothing to me even though I'm slow. 1 miles). I’d maybe suggest trying 4 times per week and see how you feel afterwards. I've been running for about 2 or 3 months now and I was thinking of entering some 5k or 10k races when spring comes around but I have no idea what a good time is and what I should be aiming for. I ran in my first 5k last week. I took some weeks off and the started a gentle jog of 10 minutes, three times a week last summer and I lost 35 pounds. Running 5x a week is plenty for 5k training. Sunday: 5k race test; Week 5: Monday: 3 mile easy run; Tuesday: 6 x 400m intervals; Wednesday: Rest day; Thursday: 40 minute tempo run; Friday: Rest day; You need to improve your endurance and speed in order to improve your 5k race times and you can do this by running further and running faster - or a combination of both. The 5k i have planned is billed as a "fast and flat" route. This schedule worked very good for me Mines honestly what I feel like at the time and can change from week to week. 5k Run Times Running Standards By Age And Ability What is a good 5k run time? A good 5k time is 23:58. A good rule of thumb is don't add more than 10% to your weekly mileage at a time. That usually takes like 15 min on the treadmill. 5 km Endurance 5x400m speed run 7 km long run 3 km endurance I think they call it endurance as a I run 6 days a week most weeks with 3 days of recovery runs in between the work days and 3 days of running that usually go 1 day intervals, 1 day progression/hills, and the final day is my long run day. I plan to continue running 40MPW (64kms) for atleast 12 weeks and then do a 5k time trial to see how much I have improved by simply upping my mileage. So Is it better to run 15 minutes everyday or 30 min 3 You can already run 5k. All of my running has been on dirt roads and trails. I haven't run a 5K race in a long time, but since I have cranked up mileage and gotten more serious about structured workouts for half marathon and marathon training, my speed has gotten a lot faster. ). Depending on you level of fitness running 4 days a week isn't the end of the world, but the more you run starting out, the more likely you'll develop injury due to overtraining. I try and do an interval run session which usually works out at 3-4 miles , a 6 mile run (both with my running club) and I’ll do a 5k to start the week and a park run on Saturday so about 18 miles. 9-mile / 9. I was running about 35 miles a week to manage 18:50 5k's. I started running and got a knee injury almost right away. Every 4 weeks or so, have an easier week to give your body a bit of a rest, and at the end of the week try to run a fast 5k. I don’t specialise in 5k’s but because I run long distances, I can do them in less than 20 minutes. It's a 5k race once a week and it's a total of 4 weeks long. I know you didn’t ask for running advice, but you are leaving so much potential on the table if you are are only running 5k 3-4 times a week. My 2021 goals for this year are to run a 5K in less than 30 minutes, and to run a 10K (not sure yet what time). Currently I run and then have 3 days off, and do yoga on the 2nd rest day. I ran for 30 mins, which was about 3. Thing is, all those plans take up so much time and have you running many hours and days a week. 2k total) about 3-4 times a week And if I don't have the time in my schedule for as many stamina days as I'd like, then I make up for it with extra sprinting days. S. 50+ miles I do that on 6 days a week. But generally speaking, when you are just starting out on your running I have completed 5k run 3 times last week in around 32 mins. I do 2 x 5k a week. . In practice, you might run: 4:20 4:10 I am going to go against what most have said. Don't worry about pace Get a good pair of running shoes and compression shorts (stops chaffing). Before adding a sixth day, increase the length of one of the runs. I’m just starting out though. This goes for all your training, not just running. If you'd like to focus on distance - then look up Galloway or Higdon's beginner I'd like to do trail running but haven't found any near my house yet. Sunday: 4-8 easy Also, make sure you have suitable footwear with padded cushions to alleviate the stress. Idk maybe something like running 3-4x per week and swimming 2-3 times per week (on your running off days). But running every day? That’s definitely, 100% stopped, because ultimately, running every day If you want to become fitter, build your stamina and become a faster runner then you can keep at 3 runs a week but just increase the length and intensity of your sessions. This year goals are to gradually up the volume to 60-70km a week, get a sub 20min 5k and a sub 1:40 half marathon. There’s lots out there and a few on this site. I completed Manchester, but stress fractured my hip in the process. Couch to 5K plans are programmes designed to get folks off the sofa and able to run 5 kilometres multiple times a week. But if you are willing to work out 4 or more times a week you'll very quickly get to a point where you'd rather do 5k than than 3 and But everyone is different. 20mpw. So I completely the programme in January. Do I just run 5k every time? I recently completed Couch 2 5K, and while I enjoy running I’d also like to start lifting to improve my physique and become less “Skinny-fat”. 1 to get your estimated 5K finish time. If I increase the distance of my You can improve your physical fitness and be a better runner on 3 days a week, but you won't ever tap into your true athletic potential running only 3 days per week. If I do a fourth run in a week, it's usually an easy 4 Find the best posts and communities about Couch To 5K on Reddit. Prior history was a casual sports background. So Is it better to run 15 minutes everyday or 30 min 3 Get the Reddit app Scan this QR code to download the app now. 1 threshold run a week, 1 interval workout every two weeks, and 12-15 mile long run every week. I ran 3 Do speed work and mileage. Running 5k three times a week can improve cardiovascular health, build endurance, and boost metabolism. Each night after dinner I walk 3-5k and on Sunday mornings I walk around 5k. Two or three times a week do intervals; if you can go to a track do repeat 400s If I go from sedentary to jogging/walking 5k's everyday, is that worse than doing it 3 times a week? signed up for a spartan race. uyarhvvsmqiqhuaqysfhczjudhyyhetkymbijmjlraddnwpkdjpswse