If you run three times per week?

Thanks - I can’t figure it out on my garmin.

The one I use is called "interval timer" and has an icon with a blue screen showing"0:30". Search for "interval" in an app store and there's loads of hits - just pick the one you like the look of.

I think you can load workouts onto Garmin watches as well if you have one of the higher spec ones - you create your workout in Garmin Connect and then start it on your watch. I've not tried this yet, as I had a very basic Garmin until recently and haven't tried it with my shiny new one.

You can also set workouts on Runkeeper, and probably can on Strava (I can't see how though, and suspect it might be a premium feature these days)

Think of it as like C25K, but instead of it being walk/run, it's jog/run faster.

BTW @OwlsDance is right - you need to ensure your running base is good and add to it gradually.

In that case pick a day that will be your speedwork, and do a speed workout. Make sure you don't go over 20% of your weekly mileage for this.

Intervals is probably one of the most popular, where you run fast for certain distance, and then slow in-between, and repeat that a few times. I set my app to tell me distance every quarter of a mile, which is equivalent to about 400m, and run one section fast, then recovery, and so on. Make sure you do a 10 min easy pace running before you start this.

What are the apps pls?

How long have you been running for? It doesn't sound like long, so I would concentrate on building up you running base over the next 6-8 weeks, by doing your 3 runs a week, and then gradually making one of your runs longer every week so that you build up to 6 miles long run.

Don't worry about doing intervals/fast runs just yet. Just do easy runs at conversational pace. You will naturally become faster over time, just keep running. Or you can do a parkrun if you want, you'll probably run that one faster, so that could be your "fast" run.

Once you do get to a stage where you do incorporate some speed work, then the rule of thumb is 80% of total weekly mileage at easy pace, and 20% speed work. Personally, if you're not training for an event and just base building, I'd make it 90/10.

After that have a look at what half marathons are out there, sign up and look for a beginner plan, there's loads out there!

Oh and don't forget strength training - super important for injury prevention and better running in general.

<off to take own advice...>

Usually:
Longer Club run on Sunday (between 6 and 8.5 miles)
Club run on Wednesday (usually 4-5 miles)
Run of 4 miles (with DH or DD)
In the Summer I'll add a session (4-5 miles)
Club routes tend to be hilly and we do a monthly sprint session.
I would recommend joining a club OP.

You decide that you're going to run faster in some sections of your run. There's no set formula.

With intervals, you decide how long you're going to run faster (doesn't have to be flat out top speed, just a decent increase on your easy/steady pace). Then decide how many times you're going to do it. And how long a jog you're going to have between each fast bit. (BTW you can get interval timer apps you can input all your choices in to, so you don't have to remember all this stuff on your run, just listen to the bleeps and change pace)

So for example, my last one was warm up, then 3 mins fast followed by 90sec jog, done 6 times, then cool down

The longer/faster the fast bits and the shorter the jogs, the more intense the workout. You can play with the timings, so for example, you can pyramid so your fast intervals are 1 min, 2 min, 3 min, 5 min, 3 min, 2 min, 1 min all off 90sec jog breaks.

Or do it by distance - I used to run hard up the long side of a footie pitch then jog back (that's when the worst cheating about the number of repetitions I was doing would creep in big time!)

Or just play. Fartlek is where you have no plan, just decide that when you fancy it, you'll fun a bit faster. Maybe until you've passed four lampposts, or once round the duckpond, or whatever. (This is the absolute easiest one to cheat! Well, for me, anyway)

I'm quite slow but I like the group work - I can't do intervals on my own!

This really resonates with me! If it's a club event, I I can do an intervals session pretty well. I'm usually one of the slower ones in the group (as I'm often the oldest by about 20 years) but it's a nice friendly club and really does cater for all abilities so I'm not left behind!

But on my own, I cheat at intervals. So that's why I have a route with hill repeats instead, as I can't cheat that!. I did it this morning, and have a lovely jagged profile on the tracker, showing the extra uphill effort.

I do yoga too and find that compliments running perfectly.

im exercising vicariously through all your posts here.. I used to run.. then I had a baby 😂 now 3 runs a week or even 1 or 2 is a pipe dream!!!!

When I'm training properly I'd usually run 4x a week. One long easy/steady, one "challenge" (hills or intervals) and 2x just run for 3-5 miles (and it's one of those I'd drop if I only had time for three).

Plus at least one other form of exercise - often a pilates class or a session of a different sport (sometimes both, but can't always fit that in)

I'd say that if you want to run faster, you need to practice running faster. Making one of your runs fartlek might be a good plan

This is very similar to me I do Parkrun and also try to do a couple of 5 Ks during the week.

A 5k is half an hour, 8k 45mins. Still time to prep some food and eat at my desk or I’ll eat pre-prepared left overs. I just sit in my filth until after work! Not too bad as am at home. Otherwise I’d never fit a run in as need the childcare!

I found a running programme really helpful. There are lots, some free and others you have to pay for which are personalised.

I just run. Usually do 5k. Sometimes do a bit more and do a 10k maybe every couple of weeks when I've got the time. I have one pace for each distance, same route but repeat it for the 10k, it's fairly hilly and it's 32ish mins for 5k and 1 hr 12ish for 10k. Never really thought about heart rate etc, would like to be a bit faster but tbh I'm not prepared to put the work in. I mainly do it so I can still eat chocolate and not have to buy new clothes.

I used to do Saturday morning Parkrun, one night club training session (usually a mix of tempo, hills, intervals, sprints), then for my other run I'd pick something different from the club training session.

If I was training for half marathons then I'd swap parkrun for a longer distance

How do you fit this in along with lunch and a shower, or do you eat and shower later?

1 parkrun - 5k ,so as fast as I can
Run club approx 7k and we live in a hilly area
1 longer run on my own about 10k leisurely pace

It depends, I have a half marathon soon so I've been doing:

1 x long run (leisurely pace)
1 x Hill sprints or HIIT (depending on route)
1 x long run (timed)

When I started running though a few years back I did couch to 5k and then did a combo of endurance and performance runs.

Parkrun *

What are you trying to achieve? Without knowing this, it's a bit hard to answer your question.

Are you trying to just get faster in general? Get a better parking pb? Do you want to train for a specific distance in future? Or are you just running for general fitness/pleasure?

3 x 5k a week, absolutely for health, very little pleasure and no wish to improve my speed or anything like that.
I have three routes which I do in rotation. We live in a valley so two start with an uphill bit but are then downhill all the way home; one is more flattish.
Each run takes me 3 hours - 2 hours to prevaricate, half an hour to run and half an hour to cool down/shower/feel smug.