Ask The Coach: How Frequently Should I Run?

Coach Hillary Kigar advises runners on the best running frequency and intensity for their training.

training workouts

NCAA runner turned high school coach Hillary Kigar has an answer for all things training—including tips for your running frequency and intensity.

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How many days per week do you think people should run? Some training plans for a 5K or half marathon show five or six days and others might only have two or three.

The number of days you should run per week depends on how many years you have been running, your general health and your schedule.

If you have been running for less than a year, are recovering from injury or have a very packed schedule, opt for two or three days and supplement with yoga, swimming and other cross-training activities when you can. If you are a more experienced runner, and especially if you are training for a longer race like the half marathon, four to six days along with strength sessions will best help you prepare for your race.

Progression of your training over time is another key element if you want to keep getting faster and stronger. Don’t be too eager to increase the number of days you run per week. Practice patience and remember the big picture is what’s key—it’s a marathon, not a sprint!


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