How Many Times Should You Run In A Week?

If you were to take a peek at pro athletes run training plan, you might be blown away by the volume of their programme, but should we attempt to emulate this? James and Heather are here to help you fit the right amount of running workouts into your week for your individual goals.

How often do you run? Let us know down below 👇

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Music - licensed by Epidemic Sound:
Zazen - Molife
Marappa - Arc De Soleil
Be My Remedy (Instrumental Version) - House Of Say

Photos: © Triathlon / Getty Images

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[danielcaldwell]

As a triathlete, I find that 3 runs, 3 times cycling and 3 swims in a week are all I can fit in with a job and family. Any more would require retiring or a divorce.

[saadrai]

The key is "listen to your body" whenever you feel your body needs a rest, get a rest day !

[Himlovesrunning]

I am running every day 2 Km. it has massively improved my running stamina and overall health!! Keep running 🏃

[RenegadeGamer]

I've been running for a year and a half. I began because I wanted to lose weight, I started at 264 and I'm down to 191. I decided that I want to see if I can run a marathon so I gradually increase the distance every week if I hit all my goals. I've found the best routine for me is
Sunday: Full Distance
Monday: Half Distance
Tuesday: Rest
Wednesday: Full Distance
Thursday: Half Distance
Friday: Full Distance + 1 Mile
Saturday: Rest

The farthest I've been able to do is 14 Miles. Just wanted to let anyone reading this know that if I can do it so can you, as long as you keep working at it you'll accomplish way more than you think.

[yeroptok]

Depending on goals, I run 4-6 times a week. I actually noticed the most improvement in my running speed this year when I added in cycling cross training in addition to my runs.

[ozarkaerialvideo]

I am sixty, and I clearly don't run like I used to, but try to get about 2 runs pw. I was a Navy diver/EOD, so pt has always been a part of my life. Moreover, I live on farm and get a lot of moving and lifting throughout the year. Overall, I listen to my body and know when it is time to switch to running gear. Sometimes, I move enough firewood in a day to feel I don't need to run. I don't run competitively against others, just myself.

[phuongnamho]

At starting I want to lose some weight, it's hard at the beginning, now I can run 5-7km per day and get addicted, I run 3-4 times per week. Enjoy it :)

[beltingtokra]

I'm a two run a week runner, one longer and the other either a parkrun or a social group run. Sometimes it's three times s week, but I balance with walking, indoor cycling, HIIT and Yoga 😊 ( training for half marathon)

[Terminatortx]

Its amazing that running is more good for your insides than outside. But dont just run -do resistance training also. Running will just make your upper body soft and weak. You should run for cardio but dont forget resistance training for your top half.

[WizardOfCheese]

i went from doing 1hr jog up/down hill, twice per week, to 3x per week and instantly got injured. defo take it slow and mix in some squats or something. learn about common injuries so you can avoid em, they'll put you out of a jog for weeks if you get ITBS for example.

[stephencooke]

My sore knees dictate if I can fit another run in. Enjoying getting back into it though and learnt a lot from this video

[mikewalters]

I'm 73. I was forced to quit running a few years ago after almost 50 years. I quit due to a chronic Achiles inflammation. However, I switched over to an elliptical which my Achiles approved of. I was surprised at how good a cardio workout an elliptical can give. Anyway, I ran 5 days a week about 4 or 5 miles a day at an 8 minute per mile pace. Not exactly Olympic level. But I have always weighed about 180 pounds, so I was not exactly a tiny runner. I was almost never injured. Over those 49+ years, I went the first 48 years missing about 4 or 5 times due to injury. I never ran on surfaces that were not smooth. I would not run on forest trails with rocks and tree roots protruding to sprain an ankle. Below 10 degrees Fahrenheit would stop me from running outdoors. I ran in over 90 degrees but in hindsight, I'm not sure how smart that is.

[keesssie]

It all depends on if your late for the bus.

[MrMate]

I'd love a short video of the very last segment. To save and watch more often in order to understand the different runs. Thanks guys, you rock

[justagerman]

Your videos are awesome! I've just started the couch to 5k this week and looking forward to running tomorrow again :)

[jessedorrestijn]

I'm training for a 10 mile competition run in Amsterdam. I'm running 3 to 5 times a week - almost an hour of running a time - and notice a huge improvement with this frequency.

[Nandoman]

I’m 60 so I find that I do need more recovery time but I’m still moving with fluidity. Also making sure I do a dynamic warm up before running a stretching afterwards because tendons/ligaments do tend to tighten up as you age.

[jobanski]

I’m definitely going to be revisiting this video many times in the future!

[RobManser]

I started with 3 runs a week @ ~40-50km pw, always taking off days in between to swim, bike or walk, and I very gradually progressed to 6 runs a week @ ~95-110km pw. My motivation was performance, but surprisingly I now get far fewer niggles (annoying pains that you run through) and injuries (where I have to stop running). It's not the increase, because I levelled off my increases every other month, it's just the mileage. It's as if my body doesn't see running as unusual or damaging any more, and any little problem encountered is just much more minor relative to my weekly activity. I've also got markedly quicker and my efficiency, as measured in a running lab, has improved enormously.

[morningcoffee]

I've a full time job, spent 1 hour a day in the gym after work. I find it hard to squeeze in time to run after that. I usually do swimming during the weekend for recovery. I want to make running 3 times a week a personal goal.