Running every day?

[Runbird]

I am 3 weeks post graduation and feeling as though I would like to run more than 3 times a week. I've been alternating between Stamina and Speed and wondered it would be a good idea to do those day about?

[Mobiliseandmove]

Hey, it's awesome that you're continuing to keep up the running 3x/week since graduating!

If you feel capable and your body feels ready to run more than 3x/week, try it. Maybe try 4 runs for a couple of weeks, see how you feel. Again, if you want to up it, go up to 5 runs for a few weeks and reassess.

As for the structure of the extra session, if you have two days in a row when you're running, I would suggest a lower-intensity run (either a shorter distance for stamina, or a slower pace for speed), followed by a higher-intensity run (either a longer distance for stamina, or a faster pace for speed) before taking a rest day.

For example:

Day 1: 5k at gentle-moderate pace (stamina)

Day 2: 3k at fast pace (speed)

Day 3: Rest

Day 4: 2.5k at moderate-fast pace (speed)

Day 5: 8k at moderate pace (stamina)

Day 6: Rest

(Your distances will be unique to you - these are purely for example)

Hope this helps!

Adam

[LeeU Graduate]

If you're a recent graduate I wouldn't start running everyday, while you may get away with it, I really wouldn't recommend it at the minute, the risk of injury is higher if you do plus the whole over training part comes in too.

A good brisk walk can be as good as a slow jog or there are other things like cycling, etc, try to make whatever you do as low impact as possible.

If you didn't make 5k before you graduated you could start pushing one run a week out by 10%, until you hit 5k or even out to an hour, do this as a slow jog and it will help with your stamina.

I really would start aiming for 8k, if you start pushing the time/distance out on a slow run you could start looking over at the Bridge to 10k forum and take a look at JuJu's Magic plan to get you to 10k.

But you really need to get some mileage on your legs, your muscles are still building, over doing it runs the risk of injury and have just spent 3-4 months on the IC I highly recommend against the experience.

[Runbird Graduate in reply to LeeU]

Thanks. All noted! I will try all the suggestions

[LeeU Graduate in reply to Runbird]

As per your reply to Ian, increase your cycling, I don't know what distances you cycle or the type of cycling that you do, road or mountain biking, etc, but I've found cycling to be a great companion to running.

I'm relatively new to cycling and have gotten up to around 15 miles on mainly trails and tracks and I've found the hills exception horrible but very good for the legs to the point where my quads are showing a definite increase in mass and capability, which of course, helps the running.

[IannodaTruffe Mentor]

In the guide to post C25k running healthunlocked.com/couchto5... I give the advice that you should have a minimum of six months of regular running on your legs before considering running on consecutive days. This is based on the article linked to in the post and general advice across the running world.

You are still a very, very new runner and I would recommend building your strength and stamina, with extra aerobic exercise on rest days, before attempting consecutive day running.

If you do add in a run, use the 10% rule as a guide to keep weekly training load increases sensible.

[Runbird Graduate in reply to IannodaTruffe]

Ok. Thank you. I did read that but was feeling I wanted to do more but I'll hold back and do more cycling