advice

[paul1960]

how much do you run in a week what is your routine.not to sure yet how much to run in a week i know everyone is different i dont want to do to much but also make sure am doing enough what do you do

[Oldfloss Administrator 60minGraduate]

Me again!

Many of us still run three times a week.... but... after ( and I stress, after) a sensible time from Graduation, some folk run more often. I did not start running any more frequently until after nearly two years... that's just me.

Experienced Graduates will sometimes run more frequently and especially when training for an event or a race... or to achieve a distance. This running is often linked with plenty of other strength and stamina exercise too... not just running.

Running on consecutive days also, is not a great idea until you are more experienced...I only do it if I am unable to get my three runs in a week...and then they are usually short runs.

For me... the three runs work... but I do advocate benefits of the strength and stamina work that goes along with them.

[paul1960 Graduate10 in reply to Oldfloss]

thank you for your advice i think am going to workout in gym monday. wensday 5k run on tredmill. friday 3k tredmill and workout and sunday outside run what do you think

[Oldfloss Administrator 60minGraduate in reply to paul1960]

Sounds good to me...and if you can pop in some simple exercise at home..non impact ..maybe Tuesday or Thursday.

I always have Sunday as my lovely long run day..quiet and relaxing not yesterday though...blowing a gale.

Go for it!

[UnfitNoMore Graduate10]

I’m still every other day, so 3.5 times a week and back to 5k now, so 15-20k a week. I’m going into a kind of consolidation now as I’m still not 100% trusting of my ankle so I’ll go to 6k on one run and reduce another to 4K, and still no speed work for a couple more weeks.

How much should you run? Whatever you’re running now plus 10% maximum if you’re aiming at increasing distance. Regular consolidation weeks are good, as can be a cut back week, to reduce the impact of relentless extending and freshen the legs up. When the time comes to add a day, keep the mileage the same as the week before.

[Razouski]

When I'm in my routine (unlike the past few weeks when I was ill) I like to run three times a week - all outside. I alternate this with three sessions at the gym. I vary my gym workouts but usually include: cardio (I always warm up with intervals on the cross trainer rather than the running machine as I need low impact on my non-running days, but may also do 10 minutes on the rowing machine, static bike, arm bike, mountain climbers or ski machine. Sometimes I'll do cross trainer and one of these, other times cross trainer and two others); leg work (e.g. leg presses, leg curls or extensions, squats, lunges, weighted step ups - either with dips and extensions on a soft plyo box, or just on a step and at speed, sometimes I include aductors and abductors); upper body work (e.g. low pull, deadlifts, cable rope bicep extensions, dumb bell tricep extensions, wall push ups); core work on the mats (e.g. Russian twists, toe taps, crunches, table top crunches, gym ball crunches, bicycle crunches). At the end of my work out I always do some stretches - standing hamstring stretch, lunging hip flexor, triceps stretch where my hands meet behind my back, standing quad stretch, pectoral stretches.

If I have plenty of time I then do a few quick lengths in the pool.

I try to make sure I vary my work outs so will do a sort of pick and mix from each exercise type, otherwise I get too bored. The same with my runs. I was running at least 10km three times a week although this varied when I was building up to a half marathon. But I like to vary my running routes and music playlists or the boredom gremlins would definitely take me down.

I guess you just have to do what suits you and what fits in with your lifestyle/work/ family commitments etc.

[Deals1 Graduate10 in reply to Razouski]

sounds a great program! makes me think I need to do more!

well done

[Wimborne in reply to Deals1]

Me too. Feel very lazy now. 🤔

[Agelesslass Graduate10]

3 x 5k is the norm for me

[Empem Graduate10]

If you 've been doing 5k's regularly for a while ( after C25K?) it might be worth considering doing JuJu's Bridge to 10k .It might sound very daunting at first but will give you goals and structure.Most people do the three different length runs in a week, but you don't have to.Sometimes I only have time for two and a few strengthening exercises at home.

[paul1960 Graduate10 in reply to Empem]

have you looked at my badge

[Empem Graduate10 in reply to paul1960]

Oh DuHH! Sorry I cross crossing from the other site..Whatever you're doing is obviously right, all power to you Have a good week!

[Oldfloss Administrator 60minGraduate in reply to Empem]

He has..he is a 10K Graduate!! 😉

[paul1960 Graduate10 in reply to Oldfloss]

Graduate10 yehhhhhhhhhhhh

[Oldfloss Administrator 60minGraduate in reply to paul1960]

Oh Yes!!!!! Well deserved!!

[roseabi]

I am currently running twice a week on average (with the occasional third run), swimming twice a week, doing strength work at home with body weight and dumbbells, and also walking every day. I have found it very useful to get away from the idea of running 3 times a week religiously - it has helped me feel more relaxed, and it has allowed parts of my body time to heal from the rather strenuous programme I was following last year. But at the same time I am feeling fitter, stronger, and faster!!

[Oldfloss Administrator 60minGraduate in reply to roseabi]

...and I'm running wherever and whenever I can currently...with this weather!!! Xx

[JonathanP Graduate10]

I run 3 times a week (usually) - 5k Mon, 10k Weds if I have time and parkrun on Saturday. Works for me!

[paul1960 Graduate10 in reply to JonathanP]

dont you do anything else

[JonathanP Graduate10 in reply to paul1960]

Not really - I am currently doing some exercises at home on a daily basis, but they were recommended by my physio for a longstanding back issue I have, rather than for general fitness. However I think they are helping with that.