How many times a week?

[Shuffledaway]

I’ve just done another consolidation run for 35 minutes , 5.1 K. The last one was 6 days ago and this time I was a minute slower although I wasn’t aware of going any slower! What do you think about frequency of runs- I feel that 3 per week is a bit too much for me and I feel really tired. Is 1 or 2 enough to improve?

[IannodaTruffe Mentor]

Adults should aim to be physically active every day. do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

That is the NHS recommendation. One run per week is only going to maintain your level. Two runs may show some moderate improvement over time. Three runs is optimal for a new runner to be able to develop and progress in your running.

It all depends on your aims for your running. To maintain fitness you could easily just run once or twice a week.

Perhaps you just need a break from all running for a week, as recommended in the guide to post C25k running. This will bring you back refreshed and you can build your own regime from that point onwards.

Like many new graduates, you are hung up on your pace. Stop tracking your runs and only gauging your success by your speed. Relax and enjoy your running and make sure that at least 75% of the time that you are running at an easy conversational pace.

[John_W Graduate Ambassador]

3 times a week, say Mon, Wed, Fri, with a 2 day rest over the weekend should be ideal

[Shuffledaway Graduate in reply to John_W]

Thanks, yes I need to try and do more! Perhaps cycling in between which is what I did before the running!