Obviously 1 day! What I really want to know is how much better is running 4 times a week rather than 3? I can manage 3 runs a week but due to hectic schedule 4 is more difficult. Has anyone got any 3 day a week 10k schedules at all? Sorry if this has been asked before!
Steve
0 ·
Comments
I would say that three days a week is probably enough to get reasonably good at 10k but I would suggest you make the most of the sessions by planning:
1. Long run.
2. Short intervals session.
3. Other specific session e.g. fartlek, hills etc.
For a 10k training your long run would be ideally 6-8 and maybe up to 10 miles. The shorter runs would include 4-5 miles in total of running.
If you could include a 4th day every so often then make it a steady 4-5 miles but overall I wouldn't have thought you would have a material benefit.
However, I would caveat by saying that even on three runs a week, to do two hard sessions might be too stressful initially so I would start with one "hard" session and keep your second weekly session as a steady mid-distance run. Add the second hard session once you are comfortable with the first.