3 or twice a week run after 5k graduation?

[Devon59]

Hi!

I have graduated (59yo,male,6’,86kg) and now have started running the 30 minutes still with the app, Michael Johnson is so Good that I still have him as my coach.

I am running 30 minutes twice a week, so 4 days rest then 3 days rest.

The app advices to continue running 3 times a week. Can anyone give me advice about the difference between running 3 times a week and twice a week? The app programme says 3 times a week and app programme’s other times and distances throughout the course have been the correct.

I’m thinking twice a week is enough for me to sustain fitness as I do weights on the other days.

Thanks in advance

[AlMorr Ambassador Graduate]

When I was doing C25K my "week" was 3 runs a week, Wednesday, Saturday and Monday, pretty consistent throughout the 9 weeks, my 'week' always ended on a Monday including my graduation run.

After 6 consolidation runs lasting two weeks on those 6 days I cut my runs to twice a week, Wednesday and Saturday, now that was over two years ago, so far it has resulted in no injuries despite running 17 official 5K Parkruns, 28 virtual 5K parkruns, 10/10K runs, 1/11K, 2/12K's, 1/13K and 1/10 miles run, however, as I am now 74 I think two runs a week is OK, if you are happy running two days a week that is fine, the main thing is that you enjoy your running whether it's, 4,3, or 2 times a week. 😊 🏃🏾 👍

You also do weights on other days which is good, so just keep your run to twice a week.

[Devon59 in reply to AlMorr]

Thanks! That’s music to my ears!

[Devon59 in reply to AlMorr]

Stay strong my friend

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Running three times per week is probably optimal if you want to continue progressing but you will sustain fitness with two runs per week.

Keep running, keep smiling.

[Devon59 in reply to IannodaTruffe]

Thanks, I’m going to continue running and not increase the 30 minutes, as I’m thinking it will be enough (age 59), because I’m trying to build muscle and strength with weight lifting. Also learning the benefits of yoga.

[IannodaTruffe Mentor in reply to Devon59]

That's fine, but don't let the age worry you, said the 64 year old.

[Devon59 in reply to IannodaTruffe]

Good to know 👍

[DiverIzzie Graduate in reply to Devon59]

Age is only a number!!! I’m a year behind you, graduated 18 months ago and now run depending on weather conditions - autumn/spring I try for 3 runs a week; winter 2 (unless really sunny and not frosty!) and as I am fortunate to live in a warmer than U.K. country, summer can be down to one run a fortnight or even once in 3 weeks (but that’s hard to get back up to pace) - so this is a long winded way of saying “do whatever works for you!” Just keep running and enjoying it!

[Ian5K Graduate]

I graduated this week too and will be happy to reduce my running to twice a week for now.

Especially as the weather worsens - no joy running in the cold AND wet. I will be guided by the forecast (fwiw). 🙂

[Devon59 in reply to Ian5K]

Great that you graduated!

My run this morning was at 6.15-6.45 dark and windy, threatening to rain! So I took a less windy route away from the sea front. Will have to adjust as the weather changes.

[Magellan Graduate]

Twice a week will be fine if your aim is to sustain the progress you’ve made so far and maybe improve a little too.

Another option is three times a week but only one a long run of 30mins or more, the others can be 15 or 20. Do what you think you’ll enjoy and find manageable.

Happy running!

[Devon59 in reply to Magellan]

Didn’t think of that option! Perhaps I could do a 15-20 minute sort of ‘fun run’ different routes with some small hills, great idea! Thanks!