Running plan for fitness

[Dimi3is]

For someone that doesn't want to run more than 5K or participate in races, what is a suggested weekly running plan ?

[Buddy34 Graduate]

I would suggest a 20 minute run a 30 minute run and a 40 minute run. That's what I've been doing and it suits me fine. Twice a month I also find new running routes and add new music to my playlist as I don't want to get bored . Hope this helps 😊😊

[Dimi3is Graduate in reply to Buddy34]

In your 20, 30 and 40 minute runs you run with the same pace?

[Buddy34 Graduate in reply to Dimi3is]

For the 20 minute run I go a bit faster as it's shorter

[misswobble Graduate]

YOUR running plan! It's about what's best for you and that fits in with your schedule.

A 3 k is a lovely thing and fits in easily. A 3k can be 3 x 1k intervals if you want.

A slow 5k once a week would be cool, maybe at the weekend when you have more time. Or you could do Parkrun on Saturday morning and do your weekly 5 k then. Parkrun is not a race so would fit in with your plan

You don't have to have a plan at all. You can just run every other day and do what you feel like doing. Play around a little and see what suits. Don't be rigid with your plans at this stage. Keep them fluid and see what evolves.

Most importantly of all, run and have fun

[IannodaTruffe Mentor]

It is recommended that we all do a minimum of 150mins cardio exercise each week, so if running is your only cardio work, run for at least 150mins each week.

When fit, my usual routine is two 5ks and one 10 to 16k run each week and a general workout (squats, pushups, planks, lunges etc) on non run days.

[Dimi3is Graduate in reply to IannodaTruffe]

If I add one more day for 60 min brisk walking does it count in the 150?

[IannodaTruffe Mentor in reply to Dimi3is]

It doesn't matter what it is if it raises your heart rate significantly for the duration.