Couch to 5K
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What distances are your short and long distance runs?

Hi was looking for some advice or tips really. I keep seeing post of people commenting on their short and long runs, I was just wandering what mileage or km you cover in these? And what times are these.

I am currently running 3 x week and aim for 40-45 minuets running and cover about 4.5 miles.

As the nights are getting darker I am thinking of cutting my running time down to 20-25 mins and a longer run at the weekend but I will be losing up to 30 mins running time during the week. I don't really have the time to add this on to my weekend run so any advice on what I should do?

There is local running group on a Thursday evening which I am considering joining to help keep me motivated

7 Replies

I tend to do one long run of 1-1.5 hrs 10-15km and 2 smaller 5-6kms, (one with a 3km long hill built in and one level one where I've recently been adding some sprints in).


My weekly routine is similar to this - well it will be when I restart my hill training this week.


I'm slow so I attempt to do a 5k run (45mins, if needs be this is 30 mins), a 6-7k run (60-75 mins, gradually increasing) and a quick run 3k (20-25 mins).

A run with intervals (sprints in between on a short one) is a good idea but only happens when I can face it!


My shortest run is my monthly parkrun outing @ 5km.

I usually run 2 6km and a 10km each week. My aim (only started this last month) is to do a 2 hour run after each parkrun, but as I did my 1st half marathon on Sunday I'll be giving that a miss this month :-)


Well thanks for your replies everyone.

I'm thinking of cutting down to two shorter runs of 3-4 k but incorporating some interval training into these, also adding two days of cross trainer too as I have one of these at home an I like doing intervals on these then my longer run (building back up to 10k) at the weekend.

Did a lovely 7k tonight in 44 mins. Every time I go out I intend to just do 20 mins an end up pushing on I just can't seem to get myself to cut back on my time and distance! :-)


Like others here, I try (when I'm in my running mojo) to run 2 x 5k's and an interval session during the week before work, and a long run at the weekends.

I've always understood long runs as anything over an hour, so for me, that's 10km+.

I think joining a running club would be a good idea, it'd mean you get a nice social run aswell as 'safety in numbers' in the dark!


Thanks guys you've given me lots to consider, not had much luck in getting out this week but will be back on it at the weekend!


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