How many runs per week?

[JoolieB1]

When I did C25K I settled into a routine of 3x per week that I have kept to. Graduated 13 weeks ago now (so have still only been running for around 4 months), is it still advised to continue with this or could I sneak in an extra one? I always have a rest day after a run day, what do u think?

[islandrunner Graduate10]

Depends what you want to do. After finishing C25k and running for around 4 months, I then started C25k again on my non running days. So I now run 5-6 times a week.

If you want to add a extra run permanently I'd build it up slowly, if sometimes, then I'd be tempted to just go for it.

The whole 10% rule of not adding more than 10% extra distance per week, isn't a bad rule to follow, saying that though, Jeff Galloway doesn't restrict himself to that on his "sub 30min 5k" training plan on Runkeeper (currently doing that on my "no longer non running days").

[AdamB Graduate10]

If you are going to increase the number of runs you do each week I would do it very slowly. 4 months isn't a long time after years of inactivity. That's not to say that you shouldn't do the occasional extra run -just be careful not to overdo it. I admit, I don't take my own advice and sometimes run 4 or 5 times a week. However, I've been running for over a year now and started from a much higher fitness level than a lot of people here (was capable of cycling 125-150 miles a day before I even started C25K - just wasn't a runner). In my case, it's the muscles that take the wear and tear and limit me, not the cardio vascular system.

If you want to run consecutive days how about running Monday morning, Tuesday evening, Wednesday off, Thursday repeat Monday etc. Don't make every run a hard run, though. Mix things up with easy days interspersed along the harder ones. Alternatively, think about doing some cross training on the off days.

[ju-ju- Graduate10]

Personally I'd say that would be fine, you can only try it... Are you training for a particular event??

[Sandraj39 Graduate10]

I think that as long as you continue to give your body those rest days in between, you should be ok. I personally wouldn't run on consecutive days because I would be worried about injury. Having had a calf tear year last year, I know how hard it can be to get back after some injuries. I think Adam has given some really good advise and points to think about re prior levels of fitness and cross training. Good luck!

[davelinks Graduate10]

I ran on consecutive days recently. The first day was a cross country Parkrun with bogs of water and loads of mud which gave me sore calves and played up on my very old ankle injury.

But I still did a 5k club run the next day, and soon started flagging and the hill didn't help, just felt tired.

So being a relatively new runner and maybe not quite as fit as Adam it told on me a tad.

So until I improve my fitness, I'll avoid running consecutive days..

[JoolieB1 Graduate10]

I think the pattern of 3 runs a week is fine for now then. Plus I am trying to build speed a little and distance so to add in another run would probably end in tears. Thanks for the advice everyone, don't enjoy rest days but they are needed. Think I could add in other exercises on rest days though, going to try step aerobics later. When I was doing c25k, just did running as I needed rest days so much but I could be more adventurous now!

[Hidden]

I graduated Nov 2014 and have stuck religiously to 3 times a week , although due to various reasons have done 6 days consecutive running ,aimed for between 3 + 5k each day and to be honest it hasn't been as hard as I thought although the legs did complain during todays, the 6th day, run

It isn't something I would say to definitely do nor not to do, based on this I am also going to aim to increase to 4 runs a week from next year but not making it a "must" more of a would be nice to and of course all dependent on listening to my aging old body lol

Also looking at doing something on the non running days , probably cycling so maybe on the weeks I dont do an extra run I will do an extra day of cycling

I would say as others have build up slowly see how you feel no hard and fast rules but as you are still fairly new to running err on the side of caution

Take care and the main thing is whatever you do or when, enjoy it