best time i did was 7 min 15 sec. key is to push yourself. when my lungs are exhausted I slow down my pace start breathing deeply to allow my lungs to recover then I pick up the pace.
I Run then rest three days then run again the following day for example I run (Monday) rest three days ( Tuesday, Wednesday, & Thursday) then run again the following day (Friday) is perfect for me.
Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).
If you run 6x a week, your overall anabolic rate is at a much higher level than 3x a week. A study had people train by lifting the same amount of weight per week, one group did 2tons a day, 3 days a week, the other group did 1ton a day, 6 days a week. The group who did 6 days a week gained more strength and muscle mass than the other group, and the group who did 3x a week actually wasted energy and time training because they were going above the useful threshold.
That's exactly how i run my weeks. Monday 4, wednesday 4, friday 6. I just increased my pace overall by a mile too. I'm undecided on if i should increase distance next or speed.
@@nominee0 distance always has to come first. If you want to build better endurance and make progress, you should go for distance. Then, if you are happy with the distance you can run, go for speed.
I run 4 km every day (in about 30 mins) just because I feel a lot better after I run. I dont feel tired, maybe because its slow pace. I started doing this 1 year ago and no injuries so far. I lost 18 kg and now I have my weight under control just by running and I can eat all I want (including sweets, etc)
I have beem doing 2,8km 20min this week 4 times (it's Friday, took Thursday off) and have been wondering if it's ok to run almost every day. I like routines....
@@ThatWeirdFinn i have been training since like 12 years, about exercise add it gradually no need to hurry its not a race its more like an lifestyle nothing too complicated in it train consciously, eat and sleep well and take a rest day doing your other important word instead or some very light physcial activities of you liking. Overall i meant to say enjoy dont stress out with time our body adapts to what we do consistently just dont be in hurry. Have a healthy and blissful life.
@@devdeepak4139 yeah, I've been fairly active for two years now. From what it feels after 2 weeks I'd say running every day is ok, just as long as the shortest runs are 1km. :D (the longest are 7-8km)
@@ThatWeirdFinn Being a cross country runner I run six days of the week and have one off day for my body to reset but that is for training to get faster but 7 to 8 km real is not that far of a distance unless your just starting
@Effortless Insec no need to get salty my dude. I'm sure you're very good at math and engineering. You just arent made for comedy. And that's okay. I might not be the most intelligent. But hey, at least I can take a joke and understand a clear joking comment without getting butthurt 😂😂😘😘
@@rajeshbista2690 Running has been good for me over the years. As well as the obvious fitness benefits it has also kept me healthy and is a good life. Yes, there have been injury problems, but overall I believe there is nothing better for you than running. I'm fortunate in that it's something I enjoy and able to do. I wouldn't want to swap it for anything else. As long as you listen to your body and know when to rest, slow down, take a break, you won't go far wrong.
@@sensfan7550 yes, absolutely. you don't need to do too much at your age. You can take one day off and run 6 times a week with two of your runs incorporating fast interval work to train your body to run at speed, which will also help you to improve. Some weeks you only need to run 5 times.
You can get away with 3 runs a week. Just got my half marathon time under 1:30 from around 1:40 +/- after 8 or 9 months of running just 3 times a week. :)
Totally agree. I do cylcing almost every other day for more than a year already. After I started running a month ago, I started to increase bike speed by atleast 10%.
Michelle Khare of buzzfeed (semi pro cyclist) was able to run a marathon at 8:01 per mile with only 10 weeks of training. Cycling and running are quite similar in cardio. Swimming on the other hand doesn't translate over to running or cycling at all.
Unless you're too overweight, then cycling isnt a bad option. Worked for David Goggins so I am going to assume it would work for others...though I don't recommend running like that beast of a man.
@@Ben-kp1dh So if Im training for a yo-yo test a few months ahead I wouldnt benefit for some swimming intervalls inbetween my runs in your opinion? Thougt it might be a good way to train a little extra without adding more stress to the knees and ancles
I started in january 2020 with 1.5km for two days a week, then, in february i did 2.5km for 2 days, this month i will do 2.5km for 2 days and next month i will increase to 4km for 3 days a week
Art Addict i think that actually depends on how fast and how far you run, you shouldn’t run more than 10km every day... like she says, listen to your body
Art Addict I take a rest day like once or twice a month. But my runs are pretty tame and mostly about 5 miles in the morning and like 2 miles after my lifts if I’m trying to cut some weight. No real reason for me to really have a lot of rest days. Now if you’re one of those people who just run and break their knees everyday training for time or something then maybe. But really rest days depend on what you do I’d say.
I’m 31 and I pretty much run everyday (addicting), but take Sunday’s off completely lol. I’m sure I should be running 4 days at the very most, but it’s so hard because I have ADHD and can’t stay still 😄.
Just do other training like 4 times running 2 times boxing or fitness or swimming something that includes a lot of upper body workout k have adhd myself so I need sport at least 6 days a week
I think people without ADD might not get this. Part of it is getting into the repetition of the same reliable workout. I have add and routine is a huge thing so bringing in different workouts is great but I think it takes those of us with add a little more or a different mindset than others to change things up. I like running 6 or 7 days a week but I change up the types of runs. I also dance and do HITT certain days with my running. I just can’t help the running too. And I’m happy that way. So to each his own.
Lol I found the ADHD group, I fall more to the Add side but I relate to all of these comments. Routine and Structure. I play football with my son every day for an hour and 3 to 4 runs a week 5ks. If I don't do something I go crazy or fall asleep.
Training plans tend to focus on the young. Coaches tend to coach to their memory of rest and recovery from their younger competitive days. I have been running for over 60 years and find that recovery takes longer as you age. Over the years I have progressively reduced from seven days per week to three, or sometimes four in a heavy pre-marathon block. If I run more I will get injured. However, I can keep a very high cardiovascular level by integrating the bike into my training plan. For volume calculation I use a fairly crude ratio of 3k bike = 1k run.
I just stared running again. The last time I ran was back in my high school days when I was in cross country. It's been a very long time since and can't believe I've gone this far without running. Glad I'm doing this again.
3-4 days per week has kept me running for 40 years now. Cross train on off days and take a day off completely. Several people I know who felt they had to run every day when I started aren’t running any more. Long run, tempo run, and speed work days every week is all you need to compete effectively and keep running for the long haul.
I usually run 7 times a week. Sometimes twice a day. I run 2k first thing in the morning on empty stomach and then 1k sprint in the evening. Once a week, I run 3-5k. Running does wonders.
I’ve never been much of a runner and suffered from being out of wind. Later in life I was diagnosed with mild COPD and started to do the Wim Hof Method and got back into yoga and calisthenics (where I do ring work and knock out 30 press-ups at one go) and then started running. Never thought I would! I followed all the advice from this channel, which was so helpful, really is, and now love my runs. I started with jogging along, then at a faster pace and then a walk for a minute or two, then another slower run and now can run for 3 to 4 miles without too much walking at all. Strange thing is that I like it so much and mix it up from soft ground, through the woods, over hills, to roads and feel so much better for it. I will keep this up, even though I’m 71 years old.
I'm pretty new to running. After a couple of months of messing around with it I started to consistently run 3 times a week (+/- 5 - 7 km per run). Now I feel amazing and my times are getting sharper by the week!
@@killerbill5651 hi! if you are interested i started running in january with maximum 2km. (3 times a week) But every week i added plus 1km, so now i can run 7 km (sometimes 7,5) 😁
I get so bored from jogging or regular run that I just randomly always sprint like a mad man ! I get bored from running and not chasing a ball or something lol 😂 some of us are just sprinters lol 😂
Good luck 😊. Don’t go to far to quick running takes weeks of training to build up. The rule for running is the 10% rule which means don’t increase your running any more than 10% each week
Thanks for the advice! My leg muscles are aching now. Initially wanted to do a 20min session as the video advised but ended up doing 47 min, 6.2km session. Had never run beyond 2km in more than a decade or maybe my whole life 🤣. Will run again next week. No pain, no gain 😎
HJ Shoon Nice start keep it up if I were you I would find maybe a 5k race round December time to aim for and that way you will have something to work for and it will help with motivation 😁
@@hjshoon5244 I hear you on that. Cyclist as well. Always hated running, bought a pair of shoes on a Friday, ran 6 miles that day. My legs were dead. Sunday I ran again for 10 miles. I now have some pain on the outside of my knee. I really wish I knew about the 10% rule. Even though you may have the cardio to go far, if you're not used to running, you'll pay later.
Well the main difference is pace and distance, so what they are saying here is actually pretty accurate. 90% of all training plans are looking exactly like they said. The difference lies in personal goal and fitness level (heart rate).
I did a short run yesterday morning and planned another in the evening but my body felt like crap (working too many hours) so I went to sleep instead. Good decision as I wasn't feeling great. You can get sick if your body is worn down mentally and physically. But every day is nice.
Probably a bit confusing for the novice. You are better off doing 4 runs at 20 minutes than 1 run at 80 minutes. Of course there is no need to run 7 days a week, but I run 2 and that definately isn't enough.
So it's 8 weeks and 2 days today, after 25 years of not running, about 5 times a week now, today just 8000 metres in 45 minutes, but, I had to (he was slowing my pace down uncomfortably) overtake the guy, at least 20 years younger, with the high-end bright yellow compression stockings... Right, next time I won't apologize, but DO make sure he's an ultra-runner, recovering from a major injury, what have you. ... Confusing. :o
@@TAPnRACK_SEZ yes that might be so but the stimulous is greater if you run less but more often - certainly if you just run a single long run a week then the effect could be counter productive with higher milleage, I just ran a marathon and I've had to take the following week off but I could have easily covered 26 miles throughout the week at the same or higher intensity and not be fatigued going into the following week.
I'm 57 and run between 23- 27 miles a week. Trying to paint my house and I skip four days and jog six miles today, cool 60 degrees felt great..I lifted weights for about 43 years and still do pushups, pullups, do some heavy kettlebell swings but jogging makes me feel better physically and mentally I run two days in a row and take the third day off sometimes I will do every other day but I run at least four times a week and some weeks I run five days just depends on my schedule.... Jogging does so much for you I don't think theirs any one exercise that's better for you...
I started casually running about 9 months ago and recently decided to turn it up a notch. I used to run about 3km maybe 2-3 a week with a couple of days of kick boxing as well for more strength/skill training. However, recently I decided to get a little more serious in my running and try running 5km 2-3 times a week instead of 3km. Guess I took it a little too fast, cause now I’ve been off a long time due to shin splints. When I thought I was recovered after two weeks of no running, I started running again and after a few days my shin splints were back. So now it’s been three weeks since then (I think? I can’t even remember at this point), and I THINK I’m recovered for real now. We’ll see anyway...
Yes that is definetly the perfomance of an overloaded runner or any athlete really. If your performance just drops out and you just feel so tired all the time, it is time to take a break and recover. The best advice I got when it happened to me was "do it again when you feel you want to". I left the sport for almost a year. Then came back and starting to focus to train smarter not just harder
Extremely useful advice. I'm struggling with increasing my training load as a lapsed runner and this has helped a lot. I hope you two work together again post covid nightmare.
my brother is aiming to be a soldier and he runs every day morning and evening about 8km a day..i also started few days ago and i now run 2 to 3 km a day
I need to complete One mile in seven minutes I haven't run much in my life what should I do I am Running 6 times a week is it ok? My legs are getting stick but still I am pushing myself is it ok I have just one month to achieve this goal of mine. Please anybody answer this 😞
Three rules I follow is 1. No more than +10% per week 2. Easy run time must be at least 80% of the total time (aerobic) 3. Use a tool that can monitor "body stress" in some form
Me too - too late. I have been running almost every Day since since the age of 13, and I'm now 63. And although I'we had my share of injuries I have done well on the 5 km (15:21) and 1:12 on a half Marathon. Don't think there is anything wrong running every day.
I do it 3-4 times a week or 2 days later incrememts depending on how I will strengthen my running and movement adjustments. Firsly I do one time High Internsive workouts using the plyometric workouts. Then I do movement conditioning and strength conditioning. Its like adapting the warrior set of body but also trying to retain my bulk as I challenge new exercises. Running too is part of my workout and meditation so to say.
I was extremely obsessed when I starting to run and I could only walk 1/2 mile. Two years later I can jog 9 miles. I can tell anyone who starts take your time and you will find your speed. Thank you GTN for posting the fact of “just listen to your body!”
So happy for you because I understand and I believe each person has their own reasons why but I truly love being alone and zone out and I just feel better all around.
You can build up to 20 minutes, when I hot into running I couldn't even run 1 minute, now I can run for 45 minutes without breaks, you just have to work at it
20 min is really the bare minimum to get benefits aerobically. it takes at least 10-15 minutes for your body to get in the aerobic zone. I run 50 miles a week, which equates to 90 minutes fo runnign 5x a week. I'm about to up it to 6 days. If you run slow (no more than 75% of maximum Heart rate, you won't run fast but you will recover very quickly.
@@brianhill5009 Haha! True. I get that a lot. Supposedly I'm related to Roger, but I've never found the connection. Personally, it's probably just wishful thinking. Roger was a fantastic runner with an unusual natural talent.
Hello people I can run 3 miles in 27:14 I will aim to improve upon that by the time the next Olympic Games come in 2024 in Paris, it will be the summer Olympics and I will be training hard like the athletes. 3 days a week for 3 miles.
Good advices! I am not good at running but pretty good at cycling! Still tho i run 20 mins non stop everyday and trying to run 30 mins! Rest, stretching exercises and a 2 min electrolyte drink gap is very imp in every run.
I run 5 to 6 days a week 4 to 6 miles a run and I need to do something different because it seems like my body is not getting any stronger in regards to stamina.
I ran about the same distance for years (but 2-3x a week) and didn't improve either. I ran about the same speed each time, though. I changed it up a few months ago and am seeing improvement! I run Monday 5,5km as fast as possible (on sand) or interval, Wednesday 7-8,5km really easy and Friday/Saturday 10-15km whatever pace I feel like. I increase my weekly distance increase by max 10% and therefore improve the aerobic run and minimalise injury. Therefore I'm able to run the 5,5km faster and the long distance easier :)
I run 4 days out the week. For example: Sunday (Run), Monday (Recovery), Tuesday (Run), Wednesday (Recovery), Thursday (Run), Friday (Recovery), Saturday (Run), Sunday (Recovery) so forth and so on.
I’m back to running 3 times a week equally spaced out and weight training twice a week which I think is ideal and this is after a 3 year layoff from virtually no activity due to a house restoration!🥵
My biggest problem getting back into running is not running enough! My aerobic endurance can handle more than my muscles can, so I've recently been pushing more than I should on longer runs once a week rather than taking it easier but going more regularly. Thanks for this. P.S. I'm combing this with calisthenics strength training, any advice or tips on combining these? Here's my new schedule... Mon: Upper Body, 20 min Run Tue: Leg Strength Wed: Rest Thu: Upper Body, 20 min Run Fri: Leg Strength / HIIT Sat: Shoulders and Core Sun: 25 min Run Thank you GTN! I'm learning more all the time from your videos. :)
6 mornings a week: 1)light weight workout 2)2 mile run 3)Senior dog poop walk with my XL coffee. I don't train for anything. It's my routine just because I want to.
During Kona, many athletes either had had running injuries or while preparing for Kona ran very little before and did quite well. O'Donnell and Haug. Less is more maybe.
From an athlete I know, a 1500m to 3000 runner, level to participate for Olympiade, runs 10km in the morning, and another 12-15km in the afternoon, 5 days a week, Saturday an easy 16km run, and Sunday, rest. When somebody tells me about the risk of overtraining, when doing a low-volume 20-30minutes every day, I can't but laugh out loud. You only overtrain when the intensity is above your fitness level. Your sleeping heart rate will tell you when it has to deal with stress hormones in the night...
I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I've actually bought new good shoes, but I'll have to wait to use them until the pain in my shins wears off. :(
Started running 10km every other day as I am training to join the royal marines and they won't go easy on you 🤣 hopefully it is enough along with swimming and strength training.
@Raj Maj hey brother thanks for the reply. It is mostly off road and hill work that I'm doing in regards to running! Im overseas so I just waiting on this pandemic nonsense to calm down a tad to get the ball rolling on my application. I will keep that in mind thanks!
Thanks! I have completed 10k today at 8500feet, my daily run here is 5 to 6 kms. Earlier I was running 8k daily with a weekly long run of around 15k at 7000feet..my speed is around 6k/h and cadence around 155/160. I will be 58 in three months and am eyeing a marathon in 2021, if covid allows. Dream is to run ultra by 2021 end. Please guide about weekly frequency and long runs.
Your tendons and joints need time to heal and catch up cos they get a slower blood supply then muscles and you can end up with chronic tendinitis and chronic inflation. Also you can get shin splints, joint pain, knee injury and stress fractures. Rest of one-two days is massively important or I guarantee you this. You will get injured! If over 40 and starting out you need a minimum of 2 days off in between runs.
I’m running 4 times a week but only hills,average 2000ft elevation a run and anywhere between 7-12 miles each run.running on flat ground is boring for me...
I’m fully addicted to running after starting on January 1st. I started with asthma not being able to run longer than a few minutes at 5.5mph with terrible shin splints to getting to 1 mile non stop in February, had a set back with Covid and now I’m at 2 miles non stop at 6.5mph Tuesday Thursday Saturday Sunday with no Ashtma daily. I want to add more days but my shins, hamstrings, butt still are sore after every run, I’m listening to my body and not adding more days. Will rotating running shoes help with the muscle strengthening / soreness?
I run five or six times a week and have zero problems. It come ls down to recovery and recovery is based on inflation. Here’s the trick, eat food that help inflammation, and omit food that counter intuitive to counting inflammation. I find a whole plant based diet is perfect for this. Animal products are the worst for inflammation. Remove these and you can except use more frequently as recovery is so much quicker. Oh and I’m 50 years old.
I've been running 2 times a week to avoid further injury. I work four 14 hour shifts a week and I've been plagued with tendonitis and running then resting a couple days allows me to fully recover between jogs. I suppose I may eventually get myself up to 3 times a week, but it is not likely this year.
Guys I can’t run for more than 30 seconds without my heart feeling like it’s about to explode and my legs feeling like they are on fire. I’m just 30 years old. Is there something wrong with me?
Agree. Walking often makes my legs and back hurt, but a 5k makes me feel great. My posture isn't the greatest, but when I'm running I focus on proper form.
FZappaFan1 not trying to be mean or anything but if you have bad posture walking then when you run the bad posture follows. Focus on hiking and build your way up to running cause you’re asking for injuries to happen. I should know never warmed up because I felt I didn’t need it, turns out my body didn’t care I busted my knee and took me out of football for 6 months still not 100% recovered. Take care of yourself dude.
Ezcanor- Thank you for your advice. I do run now 6 days a week at a minimum of 5k and varying progressions. I really try to keep my hips under me when I'm running and I don't when I walk. This may be the reason why, but I'm not sure. My wife thinks it's funny I can run like I do, but walking makes my back hurt. I hope you have a great week!
I’m lost as to how a GTN host and a GCN host on the GTN channel do a whole video about running schedules without any mention of fitting in any other workloads such as cycling and/or swimming 🤷🏼♂️
"Always listen to your body." That is perhaps the best advice of all!
THIS
It's save to run 30 km everyday ?
Sometimes your body betrays you and shows off very late your overtraining
My body wants to be tied up, whipped and have hot honey poured over it....
What if one's deaf?
I’m at a solid 11 min mile, I’ve been running consistently for 3 months and dropped my time by 3 min. I’m trying to get to 4x a week at
best time i did was 7 min 15 sec. key is to push yourself. when my lungs are exhausted I slow down my pace start breathing deeply to allow my lungs to recover then I pick up the pace.
I Run then rest three days then run again the following day for example I run (Monday) rest three days ( Tuesday, Wednesday, & Thursday) then run again the following day (Friday) is perfect for me.
Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).
I’m running 30 k a week its ok for a 50 year old like me 10 k every other day with 5 .20 pacing.
Me: *listens to my body*
My body: *growls*
Me: Do I want to run, or am I hungry?
I'd run, it's not your stomach, there's a tiger behind you.
@@TheCompleteGuitarist probably just my cat 🐈
@@TheCompleteGuitarist underrated comment
cookie
🤣🤣🤣🤣
3x per week for me. Mon, Wed, Fri. Weekend is for recovery. On Friday I usually do harder/longer run since I will be idle over the weekend.
We have the same plan 😍😍
If you run 6x a week, your overall anabolic rate is at a much higher level than 3x a week. A study had people train by lifting the same amount of weight per week, one group did 2tons a day, 3 days a week, the other group did 1ton a day, 6 days a week. The group who did 6 days a week gained more strength and muscle mass than the other group, and the group who did 3x a week actually wasted energy and time training because they were going above the useful threshold.
That's exactly how i run my weeks. Monday 4, wednesday 4, friday 6. I just increased my pace overall by a mile too. I'm undecided on if i should increase distance next or speed.
@@nominee0 distance always has to come first. If you want to build better endurance and make progress, you should go for distance. Then, if you are happy with the distance you can run, go for speed.
Mate, same plan!
I run 4 km every day (in about 30 mins) just because I feel a lot better after I run. I dont feel tired, maybe because its slow pace. I started doing this 1 year ago and no injuries so far. I lost 18 kg and now I have my weight under control just by running and I can eat all I want (including sweets, etc)
3km (in about 20mins) everyday here, for about 6 months. Current max distance - ~8km but I probably could do more.
I have beem doing 2,8km 20min this week 4 times (it's Friday, took Thursday off) and have been wondering if it's ok to run almost every day. I like routines....
@@ThatWeirdFinn i have been training since like 12 years, about exercise add it gradually no need to hurry its not a race its more like an lifestyle nothing too complicated in it train consciously, eat and sleep well and take a rest day doing your other important word instead or some very light physcial activities of you liking. Overall i meant to say enjoy dont stress out with time our body adapts to what we do consistently just dont be in hurry. Have a healthy and blissful life.
@@devdeepak4139 yeah, I've been fairly active for two years now. From what it feels after 2 weeks I'd say running every day is ok, just as long as the shortest runs are 1km. :D (the longest are 7-8km)
@@ThatWeirdFinn Being a cross country runner I run six days of the week and have one off day for my body to reset but that is for training to get faster but 7 to 8 km real is not that far of a distance unless your just starting
How much should you run? Answer: Yes
You must be joking.
Beginners need to build slowly
@@powerpopaholic876 He very clearly was
Robert Cummings yes
@@powerpopaholic876 man you must be fun at parties. Clearly it was a joke
@Effortless Insec no need to get salty my dude. I'm sure you're very good at math and engineering. You just arent made for comedy. And that's okay. I might not be the most intelligent. But hey, at least I can take a joke and understand a clear joking comment without getting butthurt 😂😂😘😘
Started at 28 min for 5 k at the beggining of the lockdown. Got it down to 23 31 now
Mad. Same here man. I got it down to 20 min for 5k . what app do you use?
great video ladies. I used to run 8,9 or 10 times a week as a youngster, but now I'm approaching 60 I run just 4 times a week.
What kinda influence do you think your running had on your health and lifestyle overall. Could you please share?
@@rajeshbista2690 Running has been good for me over the years. As well as the obvious fitness benefits it has also kept me healthy and is a good life. Yes, there have been injury problems, but overall I believe there is nothing better for you than running. I'm fortunate in that it's something I enjoy and able to do. I wouldn't want to swap it for anything else. As long as you listen to your body and know when to rest, slow down, take a break, you won't go far wrong.
@@englishman1960 I'm 14 and I just started running 30 minutes a day is that good to become a good runner in a cross country race?
@@sensfan7550 yes, absolutely. you don't need to do too much at your age. You can take one day off and run 6 times a week with two of your runs incorporating fast interval work to train your body to run at speed, which will also help you to improve. Some weeks you only need to run 5 times.
I run from reality day after day
You can get away with 3 runs a week. Just got my half marathon time under 1:30 from around 1:40 +/- after 8 or 9 months of running just 3 times a week. :)
Glad to see another 3x/week bro/sis out there.
Amazing
Monday, Wednesday, Friday morning👌
I got sub 1:45 only running twice a week: only on my days off
Well i must disapoint you guys.. went up to 4 times a week this winter. Trying to go sub 80 min on half marathon. :)
Remember this....Good runners make good cyclists...Good cyclists cant run.Focus on your running.
Totally agree. I do cylcing almost every other day for more than a year already. After I started running a month ago, I started to increase bike speed by atleast 10%.
Michelle Khare of buzzfeed (semi pro cyclist) was able to run a marathon at 8:01 per mile with only 10 weeks of training.
Cycling and running are quite similar in cardio. Swimming on the other hand doesn't translate over to running or cycling at all.
Unless you're too overweight, then cycling isnt a bad option. Worked for David Goggins so I am going to assume it would work for others...though I don't recommend running like that beast of a man.
@@Ben-kp1dh So if Im training for a yo-yo test a few months ahead I wouldnt benefit for some swimming intervalls inbetween my runs in your opinion? Thougt it might be a good way to train a little extra without adding more stress to the knees and ancles
im agree..
I do very slow jogging 5 days a week for 45 minutes everyday. It feels good..
Milind Shinde nice ive been on long hiatus tht even 20 mins feels heavy. So i started over again huhu
Same
Congratulations
Boring asf.
I started in january 2020 with 1.5km for two days a week, then, in february i did 2.5km for 2 days, this month i will do 2.5km for 2 days and next month i will increase to 4km for 3 days a week
Started in march, up to 3.5-5miles a day 5 days a week now. I sayd dont go more than 10%increase in weekly distance so far.
i run everyday. makes it easier as i dont have to think about scheduling my runs.
You should have some rest days to prevent injury
Art Addict i think that actually depends on how fast and how far you run, you shouldn’t run more than 10km every day... like she says, listen to your body
Art Addict I take a rest day like once or twice a month. But my runs are pretty tame and mostly about 5 miles in the morning and like 2 miles after my lifts if I’m trying to cut some weight. No real reason for me to really have a lot of rest days. Now if you’re one of those people who just run and break their knees everyday training for time or something then maybe. But really rest days depend on what you do I’d say.
Jose Burgos you have a point, it does depend on your body and your training
Mandeep Singh I run everyday too but I do sprinting and the 800 so I’m not sure if it’s different
“It depends”... save yourself the 6 minutes 👍🏻
So you took.......nothing
tysm
I’m 31 and I pretty much run everyday (addicting), but take Sunday’s off completely lol. I’m sure I should be running 4 days at the very most, but it’s so hard because I have ADHD and can’t stay still 😄.
Just do other training like 4 times running 2 times boxing or fitness or swimming something that includes a lot of upper body workout k have adhd myself so I need sport at least 6 days a week
NY_Mets_Giants that’s fine it’s basically what I do but I’m training to be a runner so I’m not sure if it’s different
I think people without ADD might not get this. Part of it is getting into the repetition of the same reliable workout. I have add and routine is a huge thing so bringing in different workouts is great but I think it takes those of us with add a little more or a different mindset than others to change things up. I like running 6 or 7 days a week but I change up the types of runs. I also dance and do HITT certain days with my running. I just can’t help the running too. And I’m happy that way. So to each his own.
Lol I found the ADHD group, I fall more to the Add side but I relate to all of these comments. Routine and Structure. I play football with my son every day for an hour and 3 to 4 runs a week 5ks. If I don't do something I go crazy or fall asleep.
meanwhile, since the beginning of the lockdown i run every workday..... eventhough i didn't run before covidd-19... oops
Training plans tend to focus on the young. Coaches tend to coach to their memory of rest and recovery from their younger competitive days. I have been running for over 60 years and find that recovery takes longer as you age. Over the years I have progressively reduced from seven days per week to three, or sometimes four in a heavy pre-marathon block. If I run more I will get injured. However, I can keep a very high cardiovascular level by integrating the bike into my training plan. For volume calculation I use a fairly crude ratio of 3k bike = 1k run.
I just stared running again. The last time I ran was back in my high school days when I was in cross country. It's been a very long time since and can't believe I've gone this far without running. Glad I'm doing this again.
Me too.
I can't believe I haven't started earlier, because running is like a drug.
3-4 days per week has kept me running for 40 years now. Cross train on off days and take a day off completely. Several people I know who felt they had to run every day when I started aren’t running any more. Long run, tempo run, and speed work days every week is all you need to compete effectively and keep running for the long haul.
interesting🤔
I usually run 7 times a week. Sometimes twice a day. I run 2k first thing in the morning on empty stomach and then 1k sprint in the evening. Once a week, I run 3-5k. Running does wonders.
Me too bro
Running on empty stomach is best lol
When the comments are more useful than the entire video.... 🤣
I had to pause it cos' they were distracting me...
Jus now paused 😂😂
I’ve never been much of a runner and suffered from being out of wind. Later in life I was diagnosed with mild COPD and started to do the Wim Hof Method and got back into yoga and calisthenics (where I do ring work and knock out 30 press-ups at one go) and then started running. Never thought I would! I followed all the advice from this channel, which was so helpful, really is, and now love my runs. I started with jogging along, then at a faster pace and then a walk for a minute or two, then another slower run and now can run for 3 to 4 miles without too much walking at all. Strange thing is that I like it so much and mix it up from soft ground, through the woods, over hills, to roads and feel so much better for it. I will keep this up, even though I’m 71 years old.
I'm pretty new to running. After a couple of months of messing around with it I started to consistently run 3 times a week (+/- 5 - 7 km per run). Now I feel amazing and my times are getting sharper by the week!
How many months you spent so can achieve 7 km run?
@@killerbill5651 hi! if you are interested i started running in january with maximum 2km. (3 times a week) But every week i added plus 1km, so now i can run 7 km (sometimes 7,5) 😁
I get so bored from jogging or regular run that I just randomly always sprint like a mad man ! I get bored from running and not chasing a ball or something lol 😂 some of us are just sprinters lol 😂
🤣🤣🤣🤣🤣🤣
I’m a cyclist and I started running this morning after watching your last episode. This new episode is just the right timing for me. Thanks
That's great to hear, take it steady to start and build into it. Good luck!
Good luck 😊. Don’t go to far to quick running takes weeks of training to build up. The rule for running is the 10% rule which means don’t increase your running any more than 10% each week
Thanks for the advice!
My leg muscles are aching now. Initially wanted to do a 20min session as the video advised but ended up doing 47 min, 6.2km session. Had never run beyond 2km in more than a decade or maybe my whole life 🤣. Will run again next week. No pain, no gain 😎
HJ Shoon Nice start keep it up if I were you I would find maybe a 5k race round December time to aim for and that way you will have something to work for and it will help with motivation 😁
@@hjshoon5244 I hear you on that. Cyclist as well. Always hated running, bought a pair of shoes on a Friday, ran 6 miles that day. My legs were dead. Sunday I ran again for 10 miles. I now have some pain on the outside of my knee. I really wish I knew about the 10% rule. Even though you may have the cardio to go far, if you're not used to running, you'll pay later.
We also have to consider work as a stress load🧐🤗 people sometimes seem to forget that, nice video.
what exactly do you mean by that
what
but going on a run would help reduce that stress load
Impossible to answer this question properly in a few minutes ! it depends on so much stuff ...
Well the main difference is pace and distance, so what they are saying here is actually pretty accurate. 90% of all training plans are looking exactly like they said.
The difference lies in personal goal and fitness level (heart rate).
Jeremy - you sound like a total nerd.
Consistency is 🔑
I run every 2 dayz and im fine
I did a short run yesterday morning and planned another in the evening but my body felt like crap (working too many hours) so I went to sleep instead. Good decision as I wasn't feeling great. You can get sick if your body is worn down mentally and physically. But every day is nice.
I agree! Running is one of those things where more does not mean better. It's the quality of the run.
and the quality of the fun ;-)
Probably a bit confusing for the novice. You are better off doing 4 runs at 20 minutes than 1 run at 80 minutes. Of course there is no need to run 7 days a week, but I run 2 and that definately isn't enough.
So it's 8 weeks and 2 days today, after 25 years of not running, about 5 times a week now, today just 8000 metres in 45 minutes, but, I had to (he was slowing my pace down uncomfortably) overtake the guy, at least 20 years younger, with the high-end bright yellow compression stockings... Right, next time I won't apologize, but DO make sure he's an ultra-runner, recovering from a major injury, what have you. ... Confusing. :o
@@dtrjones can’t agree with that. Since I can run 80 mins, I have more in the tank than someone running with me who maxes at 20 mins
@@TAPnRACK_SEZ yes that might be so but the stimulous is greater if you run less but more often - certainly if you just run a single long run a week then the effect could be counter productive with higher milleage, I just ran a marathon and I've had to take the following week off but I could have easily covered 26 miles throughout the week at the same or higher intensity and not be fatigued going into the following week.
I'm 57 and run between 23- 27 miles a week. Trying to paint my house and I skip four days and jog six miles today, cool 60 degrees felt great..I lifted weights for about 43 years and still do pushups, pullups, do some heavy kettlebell swings but jogging makes me feel better physically and mentally I run two days in a row and take the third day off sometimes I will do every other day but I run at least four times a week and some weeks I run five days just depends on my schedule.... Jogging does so much for you I don't think theirs any one exercise that's better for you...
I started casually running about 9 months ago and recently decided to turn it up a notch. I used to run about 3km maybe 2-3 a week with a couple of days of kick boxing as well for more strength/skill training. However, recently I decided to get a little more serious in my running and try running 5km 2-3 times a week instead of 3km. Guess I took it a little too fast, cause now I’ve been off a long time due to shin splints. When I thought I was recovered after two weeks of no running, I started running again and after a few days my shin splints were back. So now it’s been three weeks since then (I think? I can’t even remember at this point), and I THINK I’m recovered for real now. We’ll see anyway...
My Schedule: 10KM Sun, Mon, Tue, Wed, Thurs, Fri; 21KM Sat.
Stretch, Ice, Eat Well, Sleep; Shutup and Run.
You're a pro
I run 6 days per week, sometime 7 :)
I run 2 to 3 times a week and it's been effective in getting me fitter. I also average around 12 thousand steps a day.
You can run every day! Depends on the individual! I think 5 days is minimum for me!
I run on average 4 days a week a few minutes each time. I have chronic shin splints but I guess I'm stuck with that for good. I need to stay in shape.
Same
14 runs per week...
Run when you wake up...
Run before you go to bed...
🏃🏃🏃😃
Either you have the genetics of a god ,take short runs, or are a professional runner or your legs want too kill themselves
whoa! I am running 14 times a week ( 2 times a day)
Thank you for this video. Guess I'm just overtraining cause my pace dropped from 6"05 to 7"45.. Gosh
Yes that is definetly the perfomance of an overloaded runner or any athlete really. If your performance just drops out and you just feel so tired all the time, it is time to take a break and recover. The best advice I got when it happened to me was "do it again when you feel you want to". I left the sport for almost a year. Then came back and starting to focus to train smarter not just harder
Depends on what your goal is...remember this...good runners are good cyclists...good cyclists cant run !!!
Extremely useful advice.
I'm struggling with increasing my training load as a lapsed runner and this has helped a lot.
I hope you two work together again post covid nightmare.
Definitely looking forward to the rest of this series. It must be hard work filming in Girona, Heather.
Ha it was a great shoot thanks Andrew. Keep an eye out on more to come from there.
my brother is aiming to be a soldier and he runs every day morning and evening about 8km a day..i also started few days ago and i now run 2 to 3 km a day
If you want to get faster, you just need to do 1 fast interval or fartlek each week. Rest of the week is just icing on the cake.
How many long distance a week then ?
I started running 6 weeks back
I run 3 days a week 5k 5k 10k
Focus is on RECOVERY
I need to complete One mile in seven minutes I haven't run much in my life what should I do I am Running 6 times a week is it ok? My legs are getting stick but still I am pushing myself is it ok I have just one month to achieve this goal of mine.
Please anybody answer this 😞
I run Monday, Wednesday and Friday. Bike commute Tuesday and Thursday and do a long bike ride on Saturday. Sunday is a rest and eat day.
No swim days?
wally hikes i will follow this
wally hikes how long is your bike commute?
How do you do all that while only eating one day a week?
I might follow this
Nice surroundings. What city is that?
Anywhere and anytime....ha! You mean within 1km of my home and between 8 and 11pm in Spain...😭😭😭
Three rules I follow is
1. No more than +10% per week
2. Easy run time must be at least 80% of the total time (aerobic)
3. Use a tool that can monitor "body stress" in some form
So I shouldn't run hard 100 percent of my miles?
Too late for me, I've already run most every day for over 35 years!
Me too - too late. I have been running almost every Day since since the age of 13, and I'm now 63. And although I'we had my share of injuries I have done well on the 5 km (15:21) and 1:12 on a half Marathon. Don't think there is anything wrong running every day.
@@key2adventure That's great!! Some of us were just born to run :)
Guys are simply built different to the gals.
Keep it up 👏🏿
I do it 3-4 times a week or 2 days later incrememts depending on how I will strengthen my running and movement adjustments. Firsly I do one time High Internsive workouts using the plyometric workouts. Then I do movement conditioning and strength conditioning. Its like adapting the warrior set of body but also trying to retain my bulk as I challenge new exercises. Running too is part of my workout and meditation so to say.
How much km do you run a day on your average?
I was extremely obsessed when I starting to run and I could only walk 1/2 mile. Two years later I can jog 9 miles. I can tell anyone who starts take your time and you will find your speed. Thank you GTN for posting the fact of “just listen to your body!”
So happy for you because I understand and I believe each person has their own reasons why but I truly love being alone and zone out and I just feel better all around.
I do run 5km daily basis and 1 day rest in a week
Same dude...how much time you take for one run?....do u rest in between?
@@avinashswami2707 at first it was 45 min for 5km but now it's 32min.
I don't take any rest
3 times a week for me. 3.5 miles each.
One of them said that 20 minutes was the minimum time to run. If I ran 20 minutes I would need the rest of the week to recover.
You can build up to 20 minutes, when I hot into running I couldn't even run 1 minute, now I can run for 45 minutes without breaks, you just have to work at it
20 min is really the bare minimum to get benefits aerobically. it takes at least 10-15 minutes for your body to get in the aerobic zone.
I run 50 miles a week, which equates to 90 minutes fo runnign 5x a week. I'm about to up it to 6 days. If you run slow (no more than 75% of maximum Heart rate, you won't run fast but you will recover very quickly.
@@hannah20071000 It is appropriate that someone with the name Bannister would be a runner.
@@brianhill5009 Haha! True. I get that a lot. Supposedly I'm related to Roger, but I've never found the connection. Personally, it's probably just wishful thinking. Roger was a fantastic runner with an unusual natural talent.
I run 5k each time and the days I run are Monday, Wednesday and Friday 💪🏻 We can do this guys
I RUN EVERY DAY ONE HOUR
That's a lot
I just started running again, maybe two weeks ago. I try to run every day but my IT band is acting like a little bitch.
Human of Earth 😂I’m sorry for your injury but that is hilarious 🏆
Ibuprofen and muscle rolling are your friends, use them well 😁
Guy on the scooter has the right idea
what is conditioning work?
Hello people I can run 3 miles in 27:14 I will aim to improve upon that by the time the next Olympic Games come in 2024 in Paris, it will be the summer Olympics and I will be training hard like the athletes. 3 days a week for 3 miles.
Good advices! I am not good at running but pretty good at cycling! Still tho i run 20 mins non stop everyday and trying to run 30 mins! Rest, stretching exercises and a 2 min electrolyte drink gap is very imp in every run.
Everyday for me 👍 day 213 😊
Still on it?
I SPRINT: Monday, Wednesday and Thursday.
I JOG: Monday-Saturday.
BECAUSE IM A MARTIAL ARTIST.........
I just started a month ago and running 6kms twice in a week ...?
What u Guy's think is it right ?
They could have said the same in just under 1 minute instead of 6 mins. 😂😂😂
What happens if you over train?
you get injured..
Doctor: You need to start running right now
me going home: 5:15
Underrated
😂😂
I run everyday.
I do for 30 minutes a day to start because I started you
Sens fan 7 I run 2.5 miles a day which takes me around 17 mins.
I run 5 to 6 days a week 4 to 6 miles a run and I need to do something different because it seems like my body is not getting any stronger in regards to stamina.
I ran about the same distance for years (but 2-3x a week) and didn't improve either. I ran about the same speed each time, though. I changed it up a few months ago and am seeing improvement! I run Monday 5,5km as fast as possible (on sand) or interval, Wednesday 7-8,5km really easy and Friday/Saturday 10-15km whatever pace I feel like. I increase my weekly distance increase by max 10% and therefore improve the aerobic run and minimalise injury. Therefore I'm able to run the 5,5km faster and the long distance easier :)
I run 4 days out the week. For example: Sunday (Run), Monday (Recovery), Tuesday (Run), Wednesday (Recovery), Thursday (Run), Friday (Recovery), Saturday (Run), Sunday (Recovery) so forth and so on.
I’m back to running 3 times a week equally spaced out and weight training twice a week which I think is ideal and this is after a 3 year layoff from virtually no activity due to a house restoration!🥵
My biggest problem getting back into running is not running enough! My aerobic endurance can handle more than my muscles can, so I've recently been pushing more than I should on longer runs once a week rather than taking it easier but going more regularly. Thanks for this.
P.S. I'm combing this with calisthenics strength training, any advice or tips on combining these? Here's my new schedule...
Mon: Upper Body, 20 min Run
Tue: Leg Strength
Wed: Rest
Thu: Upper Body, 20 min Run
Fri: Leg Strength / HIIT
Sat: Shoulders and Core
Sun: 25 min Run
Thank you GTN! I'm learning more all the time from your videos. :)
I’ve run 5km 30 days straight. Legs feel fine and a good way to destress
6 mornings a week: 1)light weight workout 2)2 mile run 3)Senior dog poop walk with my XL coffee. I don't train for anything. It's my routine just because I want to.
During Kona, many athletes either had had running injuries or while preparing for Kona ran very little before and did quite well. O'Donnell and Haug. Less is more maybe.
I think the elites have a good base and can get away with minimal running
@@JoshNishitani For sure base fitness is excellent but a factor seemed to be freshness.
From an athlete I know, a 1500m to 3000 runner, level to participate for Olympiade,
runs 10km in the morning, and another 12-15km in the afternoon, 5 days a week,
Saturday an easy 16km run, and Sunday, rest.
When somebody tells me about the risk of overtraining, when doing a low-volume 20-30minutes every day,
I can't but laugh out loud.
You only overtrain when the intensity is above your fitness level.
Your sleeping heart rate will tell you when it has to deal with stress hormones in the night...
I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I've actually bought new good shoes, but I'll have to wait to use them until the pain in my shins wears off. :(
Started running 10km every other day as I am training to join the royal marines and they won't go easy on you 🤣 hopefully it is enough along with swimming and strength training.
@Raj Maj hey brother thanks for the reply. It is mostly off road and hill work that I'm doing in regards to running! Im overseas so I just waiting on this pandemic nonsense to calm down a tad to get the ball rolling on my application. I will keep that in mind thanks!
Thanks! I have completed 10k today at 8500feet, my daily run here is 5 to 6 kms. Earlier I was running 8k daily with a weekly long run of around 15k at 7000feet..my speed is around 6k/h and cadence around 155/160. I will be 58 in three months and am eyeing a marathon in 2021, if covid allows. Dream is to run ultra by 2021 end. Please guide about weekly frequency and long runs.
Your tendons and joints need time to heal and catch up cos they get a slower blood supply then muscles and you can end up with chronic tendinitis and chronic inflation. Also you can get shin splints, joint pain, knee injury and stress fractures. Rest of one-two days is massively important or I guarantee you this. You will get injured! If over 40 and starting out you need a minimum of 2 days off in between runs.
I’m running 4 times a week but only hills,average 2000ft elevation a run and anywhere between 7-12 miles each run.running on flat ground is boring for me...
I’m fully addicted to running after starting on January 1st. I started with asthma not being able to run longer than a few minutes at 5.5mph with terrible shin splints to getting to 1 mile non stop in February, had a set back with Covid and now I’m at 2 miles non stop at 6.5mph Tuesday Thursday Saturday Sunday with no Ashtma daily. I want to add more days but my shins, hamstrings, butt still are sore after every run, I’m listening to my body and not adding more days. Will rotating running shoes help with the muscle strengthening / soreness?
I run five or six times a week and have zero problems. It come ls down to recovery and recovery is based on inflation. Here’s the trick, eat food that help inflammation, and omit food that counter intuitive to counting inflammation. I find a whole plant based diet is perfect for this. Animal products are the worst for inflammation. Remove these and you can except use more frequently as recovery is so much quicker. Oh and I’m 50 years old.
I've been running 2 times a week to avoid further injury. I work four 14 hour shifts a week and I've been plagued with tendonitis and running then resting a couple days allows me to fully recover between jogs. I suppose I may eventually get myself up to 3 times a week, but it is not likely this year.
Whoops. I run at least 2 miles at least 6-7 days a week. Ooooops. That explains why I never improve 🤣🤣🤣
Guys I can’t run for more than 30 seconds without my heart feeling like it’s about to explode and my legs feeling like they are on fire. I’m just 30 years old. Is there something wrong with me?
Always listen to your body
Body: Big Mac, fried chicken, pizza….
Nice legs
I actually struggle to walk, but can and enjoy running.
Why do you struggle to walk?
Agree. Walking often makes my legs and back hurt, but a 5k makes me feel great. My posture isn't the greatest, but when I'm running I focus on proper form.
FZappaFan1 not trying to be mean or anything but if you have bad posture walking then when you run the bad posture follows. Focus on hiking and build your way up to running cause you’re asking for injuries to happen. I should know never warmed up because I felt I didn’t need it, turns out my body didn’t care I busted my knee and took me out of football for 6 months still not 100% recovered. Take care of yourself dude.
Ezcanor- Thank you for your advice. I do run now 6 days a week at a minimum of 5k and varying progressions. I really try to keep my hips under me when I'm running and I don't when I walk. This may be the reason why, but I'm not sure. My wife thinks it's funny I can run like I do, but walking makes my back hurt. I hope you have a great week!
I run 8km to 10km 6 days a week, its so important to always do a stretching first, keep hydrated and wear proper running shoes
I’m lost as to how a GTN host and a GCN host on the GTN channel do a whole video about running schedules without any mention of fitting in any other workloads such as cycling and/or swimming 🤷🏼♂️
Respect Heather.. she’s a mean machine 🔥 🔥 🔥
results.ultimate.dk/comrades/resultshistory/front/index.php?search=true
I just follow my training plan. I trust my Nike run app or my Garmin coach plans, LOL