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Sarah B.
Sarah B. Sendmail

What is a good weekly running schedule to stay healthy?

asked 11 months ago | Report

I am a beginner that will be running the trails in the mornings. I would like to know what a good schedule of how many days per week and how many miles to do each day to stay healthy. I am not looking to run marathons, just stay in shape. I have a schedule couch to 5k to get myself started, but I have no clue what I should be doing as a maintenance schedule when I get to that point.

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  • Christopher Y.PRO
    Christopher Y. Sendmail

    If you can run for at least 30 minutes, between 3 and 5 times per week, that is generally considered a great zone for maintaining a fitness level.

    Feel free to mix up the paces during the runs as you see fit and based on your energy levels and ability to recover.

    For example 1 30 minute run at a steady pace, 1 30 minute run with fartleks mixed in, and a final, slower 30-45 minute run to end the week.

    answered 11 months ago |Report

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  • Erik K.
    Erik K. Sendmail

    The minimum to maintain fitness is three days/wk. if you do only three, do one day longer, one day easy, and the third can vary depending on how you feel. If you want to be in 5k shape, aim for 4-5 miles on your long runs (do these slow). Other days should be at least 30 minutes for best health. More miles gives better base aerobic ability which will make future training easier. Just be careful not to increase miles too fast. Rule of thumb is not increasing weekly miles more than 10% each week.

    answered 11 months ago |Report

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  • Bryan P.
    Bryan P. Sendmail

    I've been reading Matt Fitzgerald's, Run Faster in training for my next marathon, and he makes a good argument for running lots of miles at an easier pace. (for example...)
    http://www.active.com/running/Articles/Beginner_s_Guide_to_Running.htm

    There are good arguments for running 3-4 days a week, especially Runner's World's Run Less, Run Faster, but they also suggest some form of cross-training on some of the off- days. And if you're not doing the cross-training, you might as well be running 5-6 days a week. If you can build up to running 3 easy miles, 5-6 days a week, the health benefits would be great, and by staying consistent you would have a great base foundation to build on any time you wanted to kick it in gear and train for another race.

    Here's to staying healthy!

    answered 11 months ago |Report

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  • Paul
    Paul Sendmail

    if i recall correctly 3-4 times a week for 45 mins is all you need to get the health benifits.

    ofcourse if you want to go faster youll need to do more and vary the type of running you do.

    answered 11 months ago |Report

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