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Original poster

If you run three times per week?

31 replies

listoflists · 23/04/2023 07:01

How do you split your days and training style?

Do you do the same run each time or stick to long slow, speed and hills? If so in what order?

How much slower do you go on your long slow run?

How do you do your speed and hill runs?

Is there just a normal run where is not long or slow or fast, just a normal 5k?

OP posts:
Chocolateteabag · 23/04/2023 16:51

I'm in a running club and try to get to a training night once a week (2 to choose from) which normally involves intervals/speed work

I then plan one longish easy run and one or two short but hilly runs

Sometimes a slowish group run if I can't get to training

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

xsquared · 23/04/2023 08:31

Intervals or speed session on Monday or Tuesday, which is usually 2km warm up followed by the session around 20 - 30 minutes.
Easy run the following day of around 8km.

Long Run on Friday with my running partner of no less than 16km.

Sunday is easy run day.

Iamblossom · 23/04/2023 08:00

2 or 3 x 6km trail runs, so sand, mud, hills.

1 x 10 km run on flat.

I'm not fast, takes me an hour to run 10km on flat, and about 38 mins to run 6km over hilly terrain.

UnaOfStormhold · 23/04/2023 07:28

The general advice is to do about 80% low intensity running and 20% high intensity, and to avoid too much time in the "grey" zone in between which is faster than needed for the aerobic benefits and not fast enough for pushing your anaerobic and neuromuscular limits.

RedTulipsSpring · 23/04/2023 07:10

It depends on what I feel I need and how my other runs have gone.
I run during my lunch when working from home so only have an hour. I tend to do one quicker 5k. I have 3 routes, one off road and quite challenging in terms of elevation, one quite flat and an in between road and off road. The 5k I will allow my HR to stay a little higher, a moderate 6-8k later in the week and then like yesterday I did 23k keeping my HR in zone 3-4.
Tuesday I will do a slow 5k because Im starting to taper for a half and I’ll be recovering a bit from yesterday. But might pick up the pace again later in the week.
I have been doing lots of HR zone running atm, I really need to start doing some intervals.

LizziesTwin · 23/04/2023 07:04

One long - 10-14km, one with a purpose 6-9km (tempo, interval, hill), one easy (park run in the middle of it) 5-8km. Means I run about 100km a month but have time to do other things like weights & mobility.