How often should you run each week?

Determining the ideal number of weekly running sessions depends on your goals, reasons for running, and physiological makeup.

How often should I run as beginner?

If you're new to running and aiming to run continuously for 30 minutes, your training frequency will differ from that of an experienced runner who is preparing for a marathon in under three hours. It's important to consider both the runner's current level and their ultimate goals.

What are suitable training Sessions for beginners?

Decided to start running? If you want to run for 45 minutes continuously while chatting with friends, start by alternating between walking and running. Avoid running too fast—a common beginner mistake. Aim for a base endurance pace, where you can breathe comfortably throughout your run.

Progressively increase both the intensity and duration of your runs. It's more effective to run three 20-minute sessions a week than one hour-long session. Gradually work up to your 45-minute goal, ensuring you allow at least two days of recovery between sessions if you're just starting out.

With two weekly training sessions, you'll likely reach your goal of running continuously for 45 minutes quite rapidly.

How often should I run to improving my performance?

Many people start running to get back in shape or maintain fitness. While 2 to 3 sessions per week can suffice for maintaining and even improving performance, structuring these sessions can lead to significant improvements. Vary your weekly training efforts to add variety and prevent fatigue, experimenting with different paces and rhythms. If available, use a heart rate monitor like a sports watch or an HRM belt/chest strap to explore various intensity zones during your runs.

At i-Run, you can find a wide range of sports electronics to measure your heart rate from brands like Garmin, , Polar and Coros.

How to take my running to the next level?

Advanced running requires dedication—some of the best runners train up to 12 times per week. If you were to incorporate three key sessions into your weekly schedule, they should include:

• Interval Training: Focus on speed and technique, suitable for tracks, roads, or natural settings.
• Varying Speeds: More dynamic than running at a constant pace; this session allows you to train at all endurance levels in one run.
• Long Run: Tailor the duration to your specific goals. If focusing on endurance, mix in some tempo runs (e.g., 10 km/h for a half marathon) to better prepare for race conditions.

At least three sessions a week are necessary for progress, with performance-oriented runners often needing 4 to 5.

What goals should I set for my running?

• 10 km:
  • 33-35 min: 5-6 sessions.
  • 35-40 min: 4-5 sessions.
  • 40-50 min: 3-4 sessions.
  • Over 50 min: 2-3 sessions.

• Half Marathon:
  • 1h 15 min to 1h 30 min: 5-6 sessions.
  • 1h 30 min to 1h 40 min: 4-5 sessions.
  • 1h 40 min to 1h 50 min: 3-4 sessions.
  • Over 1h 50 min: 2-3 sessions.

• Marathon:
  • 2h 45 min to 3h: 5-6 sessions.
  • 3h 15 min to 3h 30 min: 4-5 sessions.
  • 3h 30 min to 4h: 3-4 sessions.
  • Over 4h: 3 sessions.

What precautions should I take when increasing my running frequency?

Regardless of your level, pay attention to incremental increases and don't overextend yourself. Begin gradually, and if you're feeling exhausted, don't hesitate to postpone or cancel a session. Adding an extra weekly session should be done cautiously to minimize injury risk and allow your body to adjust to new stresses.