Hypothetical question

[limberlou]

Not sure if I should even be thinking about this but how did you all progress from running 3 times a week to running more often. At the moment I usually run alt days so 7 runs each fortnight. And that’s usually enough for me but I was wondering about how you would increase the numbers of runs. Do you run Monday morning then Tuesday evening then Thursday morning to bring the runs closer ?... or do you just skip a rest day now and then?

[ForestGrump63 60minGraduate]

The general rule is a full test day between runs unless you’ve been running regularly for over a year. I run 3 times a week and increase the distance of the weekend run rather than increasing number of runs per week

[ForestGrump63 60minGraduate]

Sorry I thought this was on the c25k forum. Got mixed up 😆

[limberlou Graduate10 in reply to ForestGrump63]

Yeah I’ve been running a couple of years not with odd breaks on the IC. I’ll prob carry on on alt days -just wondered how others upped their runs.

I don’t want to run any longer than 10ks now after my hip issues since last years HM. Perhaps I’ll just plod on and see if I can get any faster again once it’s cools down.

[Grannyhugs Graduate10]

Still run like you 7 runs a fortnight. Was wondering about changing to 7 short runs a week but I think I'd get bored as they would all be flat so I'm sticking to a mix of lengths over the week. Happy running 🤗

[limberlou Graduate10 in reply to Grannyhugs]

Yeah that’s what I try to do. Maybe a 5, a7 and then a 10k a week

[Hidden]

I mainly run 3x a week (Tues,Thurs or Fri and Sun) but occasionally I'll do an extra day after a Sunday long run. So, Mon, Wed, Fri and Sun.

[Buddy34 Graduate10]

Since the very start of c25k I always ran Mon , Wed and Fri. Then a while ago I added in a Saturday as well when I started parkrun. When parkrun stopped because of covid I changed it to Sunday.

I've not had any problems and it's worked for me 😊😊

[ju-ju- Graduate10]

This is a very good question, and much debated on all of the forums.

My story: So I started C25K in 2013. About six months to a year after I started doing park run on the Sat and my long run on Sunday making it 4 runs a week. Then over the following 3 years I upped to an average of 5 runs a week. For the last 3 and a half years I have run every day. This works for my busy life and my goals.

The advice I have for you is to up it gradually, ALWAYS obey the 10% rule for time, distance or speed as this will protect you from injury. Combining the running with Yoga and other strength work is also a good idea, and this has been the main reason I haven't had to stop. I also run very gently most days with 2 or three 'workout' type runs a week.

You know your body, and you will establish the triggers for tiredness and niggles, so perhaps try some different things out?

I hope this is helpful.

[limberlou Graduate10 in reply to ju-ju-]

Thanks yes. I don’t run fast at ANY time and I’m starting to just run gently MOST of the time, not worrying about PBS, and enjoying that more. I’m not going to push myself to distance either. I just want to stave off my expanding waistline and keep my BP down.

But somedays,which are supposed to be rest days, I really have fidgety legs and want to run so maybe , as you say, I’ll listen to my body ..

[ju-ju- Graduate10 in reply to limberlou]

Yes it sounds to me like you are well prepared to up your days....

[mrrun Graduate10]

By following a distance running program. Marathon training would take 5 days of running per week (sometimes 4 but with alternate training). Otherwise, once you get stronger and more confident you can try running back-to-back days and simply run shorter 5K runs, or similar.

[roseabi in reply to mrrun]

Most of my marathon plans have been 3 days a week 😊

[mrrun Graduate10 in reply to roseabi]

Lucky you, l was doing 5 for both marathon and ultra. 😉

[roseabi in reply to mrrun]

By choice not by luck!

[roseabi in reply to mrrun]

I just commented to point out that, for any aspiring marathoners who may be reading, there are 3-runs-a-week training plans out there 😊😊😊

Not aimed at you, Lou, and sorry to hijack your thread!

Have fun with your extra run xxx

[2718281 Graduate10]

I did alternate days during c25k, then started a plan that was 4 runs each week, but 2 of them were 20 min + 10 min optional, so at the beginning I wouldn't do the optional, but then after some weeks I would do the optional part one of the days and after some months I was running 4 days. Then I did ju-ju's magic plan, and I went back to alternate days, then went back to a plan that was 4 days, and now I'm doing 5 days. Every time I added a day, it was a short and slow session, and it was because I felt that I wanted to move more (not just because the plan said so, I could have selected a different plan!). Now I'm running Monday to Thurday and Saturday my long run, but I miss running on Sundays (Fridays are ok, I guess waking up early to go for a run every working day has that effet on Friday morning :)) so I was considering going for a short run on Sundays, maybe just 30 min

[cheekychipmunks Graduate10]

I’ve been running for 2 years now LL, and have just started not thinking too much about rest days. Mostly I have one in between runs, sometimes 2 (especially after a long run), and occasionally none. I think as long as your body is feeling ok, you’re good to go whenever. Just listen to your body and it’ll tell you what’s right. 😘

[SlowLoris in reply to cheekychipmunks]

I agree. Don’t overthink it.