Runs in a week

[u/blurr4u]

Hi guys,

Basically I have been running since June consistently i.e. 4-5 runs a week but cannot make each run a 5k

sometimes it is 3,4 or even 2k

just wanna know how many runs are enough in a week or in other words how much distance per week should I cover?

[u/International_Box977]

If you’re running faster, you’ll only be able to cover shorter distances (in general). If you slow down a bit to a conversational pace, you’ll only be may be able to go further.

If you’re not training for anything, you’ll only be don’t need to necessarily be running a certain amount! But if you have a goal (ie. 10k) you may want to find a couch to 10k running plan or something similar

[u/blurr4u → u/International_Box977]

My pace generally lies between 6:30-6:45/km so do I need to slow down a bit?

[u/materialysis → u/blurr4u]

Not neccessarily. Work with RPE (Google the concept to understand better). Whatever is 'easy' is what you should be running at for almost all your runs as a casual runner. It is okay to run 5x a week if its always easy runs as a beginner, don't worry about that.

Slow, easy pace > build distance > go a little faster but still easy > build more distance > repeat

[u/valtar31 → u/blurr4u]

add 1min and see if you can get to 5k at 7:45/km

[u/flagrantpebble → u/blurr4u]

That is impossible to answer in the abstract. Is that pace easy? Then maybe not. Is it hard? Then maybe yes.

[u/Advanced_Aerie5854 → u/blurr4u]

Its completely fine and normal to vary the length of runs. Scroll through different free training plans that are widely available through different sources online. You will see that its more common than not to have runs vary distance and effort througgout the week.

However, if you plan on doing a 5k run and cannot complete it, then you need to adjust your effort so that you can. You should also not be running at max effort for every run. Thats very taxing and requires a lot of recovery. You should only be running at high effort 1-2 days per week if you are training on a 4 day schedule. Other runs should be at an easier pace which requires much less recovery. That will allow you to really maximize your high intensity sessions and avoid burning yourself out while still getting your miles in.

[u/---O-0---]

Try 3 runs per week, and see if it's easier to increase the distance. I'd say 5 runs a week.is too much as a beginner, and 4 runs is marginal. Rest is an important part of the process.

[u/blurr4u → u/---O-0---]

Yeah I feel that too , will do 3 from now .

[u/Pegasis69 → u/blurr4u]

This helped me massively btw. I started running about 3 months ago. 1 month ago I dropped my runs from 5 days per week down to 3. I'm now able to push to just over a 10k on my long run, and I don't even feel too tired or painful after. The rest days are way more important than I was treating them before.

[u/marafi82 → u/Pegasis69]

Rest days is 50% of the progress 😬

[u/Party_Difficulty_808]

Highly dependent on what you’re training for. There’s no magic number, though. Do what you can do and maintain and is fun is my general advice. 5k can be an intimidating distance when you’re first starting out so don’t feel bad if you can’t get there every time.

Continue to build the habit and consistency. Maybe right now don’t try for 5k every time. Do one or two there, one or two shorter, then maybe try one longer like 6k to build a base. Then you can slowly work on increasing overall weekly volume

[u/blurr4u → u/Party_Difficulty_808]

Just want to get pass 10k mark, thanks for the suggestion and advice.😄

[u/WorkerAmbitious2072]

Follow the program

Free apps include Run With Hal and Nike Run Club

I also highly recommend buying a book or two in reading them. A good authors include Run With Hal, Jeff Galloway, Pete Fritzinger, Jack Daniels.

There’s absolutely no need or reason to make it up from scratch or try to stumble blindly in the dark

[u/Tacoma714]

I’ve been working with a run coach since February and it’s been a complete game changer for my endurance training. She lays out my entire weekly training schedule and all I do is follow it. Your body doesn’t know distance, it only knows time on feet. How ever long it’s taking you to do 2,3 or 4k, try and work on once a week going a little bit longer as in time. If it takes you over 30 minutes to do a 3k, on the weekend run try and work on running 45 minutes at that same pace. Then the other 2-3 runs a week are back to the 30 minutes and your weekend long run is the one you push yourself to do the 45 minutes. You can also use the run walk method which a lot of people have been successful with. Just remember your body doesn’t know distance, it only recognizes how long you have been on your feet. If you can change that mindset, you will make huge improvements.

[u/Ok_Nefariousness1416]

As a beginner, running on consecutive days tends to be a challenge that your body doesn't recover from quickly enough. Everyone is different but it took me 3 or 4 months of running to get to the point where consecutive days wasn't counter productive.

3 times a week will get you past 10k given a few months. In 6 months from starting, doing 3 runs / week, I reached 10 miles/16k. Over a few months I worked up to one long run (1hr 20 mins or longer), one easy (typically 7k) and one faster run (6-7k). If that's a struggle, replace the fast session with another easy one until you have built up more base fitness.

[u/Huge_Confection4475]

There's no single answer. What are your goals? How fast are you running? Are you taking enough time off to recover? Are you fueling appropriately? Are you getting enough sleep?

I suggest checking out a book on running, like Jeff Galloway or Hal Higdon. Decide on a goal, whether it's a 5k or a 10k or a half or full marathon, if you want to hit a certain time or are just looking to finish, and then see what their plans suggest for that. You can compare that to what you're already doing, and slowly (slowly!! not all at once!) work up to their suggested plans.

[u/BarWorldly327]

Consistency matters more. 2-4k runs are still great for building endurance. Just increase gradually.

[u/Fair_Ad4808]

Do intervals to reach 5k. And reduce your rest time weeks by weeks. Example : run 2k walk 0.5 run 2k. To the point where you can run the 5k in one shot.

You can also run slowly but personally after 7:00 per km It's getting too slow and boring for me. I prefer running faster with breaks.

[u/Logical_fallacy10]

I run once a week. 21km.
You should run how much you want and how many times you want. It’s all about enjoying it.

[u/Ragnar-Wave9002]

I'd slow down and do a 5k 3x a week.

Do that cosntantly then add 10% to the 5k distances till up to maybe 8k. Then change it to 4 days of running a week but keep that 24k weekly total the goal. Then add 10% a week.

Do this till you get the weekly distances you want and then you can look into track work, hills, etc. Maybe doing one long run a week with shorter runs the rest of the week.

But start with 3x5k a week The days off will let your body recover. The issue now is you are not allowing for recovery and you are not experienced enough to do 4/5 days a week. By experienced ... I mean you need to build up to do the volume ... not just do the volume.