How Much Should I Run?
Q: I do a weekend long run, plus a few easy half-hour weekday runs. Is that okay?
Beginners-running Certified running coach (rprunning.com), Gina Meyers, answers:
Yes, if you run only for fitness, you’re a beginner, or you’re content to do short races strictly for fun.
But if you’re aiming for a PB in a 5-K or 10-K, be sure one weekday run is a tempo run or speedwork. And if you’re targeting a half marathon or marathon, add two medium-long runs – at least one at a tempo pace – on weekdays.
With those additions, your week might look something like this (following a ‘hard/easy’ pattern to allow recovery):
Tuesday, 30 minutes easy;
Wednesday, 60 minutes tempo pace;
Friday, 60 minutes easy;
Saturday, 30 minutes easy;
Sunday, 90 minutes easy.