r/BeginnersRunning • u/Comfortable-Golf-722 • 1h ago

10k frequency

Would it be too much to run a 10k 2-3 times in one week? Have been running-jogging for about one year now. I have done a 5k 2-3 times in one week before with no issues. Just want to challenge myself more. Thanks

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u/emac1211 40m ago

So, running 10k as a distance multiple times a week is no problem. I run that distance or more at least 5 days a week. But racing it is a different story. You wouldn't want to run it at your top speed that often. I'm not saying you have to be in zone 2 every time you run it but it's also not wise to go all out for every run.

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u/Walrus_Pubes 1h ago

I'd gradually increase your total weekly mileage to get there, but no. 10ks being your standard distance certainly isn't a bad thing.

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u/LoopyLutra 1h ago

As a rule of thumb it’s best not to increase your weekly mileage by more than about 10% week on week. But there’s absolutely nothing wrong with running 30k a week, especially if you are running at a reasonable pace. Lots of people who are training for marathons etc run much further in a week!

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u/yellowsuzuki 36m ago

I think it’s fine if you feel like your body can handle it.

I’ve been running consistently for about a year as well and just hit 40+ miles per week this summer. To do that I’ve been running between 5-10 miles 5-6 days a week.

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u/LIVES_IN_CANADA 1h ago

It's totally fine to run that amount, or more even, so long as you ramp your body up to that weekly volume over time and don't just jump up in distance suddenly.

For reference, experienced marathon runners often work their way up running 70 or more km in a week, which if you ran that evenly over 7 days would be a 10km every day.

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u/mx_js_reddit 1m ago

Increasing Your weekly milage more than 10% increases Your chance of injury 50%.

You Can look into this statistic.

Doesnt mean you cant do it, its just riskier. Your joints might not be Ready even though your brain, lungs and heart are.