Do you need to run every day to get faster? No, and doing so might just hold you back from your goals. There is a fine balance of running enough to get faster and running too much. This amount varies for everyone based on many different factors.
The Benefits of Running 3 Days a Week
Taking at least one rest day per week is helpful mentally and physically to give your mind and body a break. Some runners need more than one day off a week. That doesn’t mean they all need to be rest days. A few days per week can be devoted to strength training, cross training, or active recovery.
While there are definitely benefits to increasing running volume, this doesn’t work for everyone. There may be times when you need to run less due to your schedule, recovering from an injury, or just knowing what your body needs at that time.
Running Less Often Give You More Time for Recovery
By running 3 days a week, you can always have at least one day off from running after a run. This works well for anyone returning to running after an injury or starting to run again after time off.
Running 3 Days a Week Allows Time for Strength Training
Strength training is an important component of overall health and is also essential for runners who want to get stronger or prevent injuries. When you run 6 days a week, this means you will need to strength train on the same day as a run. This can be challenging if you don’t have time for 2 workouts or if you are tired from your run.
Cross Training Can be a Part of Your Routine
Especially for injury-prone runners, cross training is a great way to get in additional workouts without taxing the body with additional runs. It is also a nice way to balance your muscles so you are not always using the exact same muscles that you use to run. By running 3 days a week, you could also cross train 1-2 days a week.
Running 3 Days a Week Still Allows for Quality Sessions
By running 3 days a week, there is still time for a long run, an easy run, and a tempo or speed workout. Just be careful about having too much intensity across the week if your mileage is low. Easy runs are very beneficial, so make sure that your easy run and your long run are at an easy effort.
Your Schedule Can Be More Flexible
It can be challenging when you are training for a race and have a full week of workouts to follow. What happens if you miss a run? What if there is lightning during the morning when you are supposed to do your speed workout? A 3 day per week running schedule means you will have more flexibility to move around your workouts. You will most likely still be able to get all your runs in even if there are unforeseen circumstances.
A 3 day a week running schedule is not for everyone, and in order to really advance your running you will probably want to run more than that. However, for beginners, anyone injury prone or coming back from injury, or training for shorter races, this may be something to consider.
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If time and injury were not issues, how many days a week would you choose to run?
Have you ever followed a 3 day per week running schedule?
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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
If I had my choice, I would run 5 days most weeks but 6-7 if I really wanted to or felt like it. (Just once in awhile though.) These days, I run 5 days a week and if I run 6 I take it down a notch the next week. I’m not training for anything and I don’t want to get injured so there’s really no reason for me to run more than 5 days per week! (There’s prob not a reason for me to run 5 days a week either, except for that I love running!)
I think that even if could run every day not not get hurt that there would probably be weeks that I would choose to run 5-6 days. That day or two off is nice!
I don’t know if I could ever run only 3 days. Even when I cross train I feel like that is not a good enough workout and usually run in addition to that. Luckily I am not injury proned. But I would like to take all precautions so it doesn’t happen. Now that it is getting cooler out, I probably won’t run as much.
I agree that I don’t feel like other workouts are as effective. Although I do get a little sore from strength training!
I am a 3 day a week runner for many of the reasons you stated above. Would I run more often if I thought my body could recover? Maybe. I do see the benefits I get from strength training that I cannot get with running
Yes the strength training is so important and I would need to keep up with that no matter what!
When I trained for my half marathon I only ran 3 days a week and I really enjoyed it. Although I had a crappy race, I still feel like my training cycle was strong. Like you said, I like the extra day I can devote to more cross training or strength training.
I don’t think running 3 days a week would work for my marathon training so that’s why I ran 4 days a week.
It would definitely be tough to do while marathon training. I think it can work, but its easier to get the key workouts and miles in by running 4-5 days a week.
I would probably continue to run 5 or 6 days a week. Because I’m not training seriously for anything, many of my runs are short and easy. I just like to get out there. 😃
5-6 days is a good amount, especially if you enjoy the time you spend running!
In all truth, I’d run every day if my body agreed to it still 🙂 BUT i have been doing so much cross training before and after surgery and I know it’s only making me better to run longer
I totally hear you! The cross training is so important and will definitely help you as you get back to running.
I’m a 5 days per week runner and would not want to run less – or more, at least right now. Like you, I like that one complete rest day and then a day for more cross-training of some sort.
Your schedule seems so balanced! I think if I could run and strength train on the same day that could work, but I just cant motivate myself to work out after work.
Absolutely love this post. I used to be able to train 5 days a week back when I was in grad school. Now, I just don’t have the time to do that much running, unfortunately. Three days a week is so manageable for so many people–thanks for spreading the message that it IS possible!
There was a time when I could run 6 days a week but not anymore! I think often times as runners we have an “all or nothing” mentality but it doesn’t have to be that way! We can still stay fit by running less and doing other workouts.
I was a 3x a week runner for a long long time. It hasn’t been until the past year that I’ve ramped that up, and I will most likely need to go back to 3x a week after this hip issue. Particularly when/if I get pregnant again.
I think the 3 days a week can definitely help for certain situations, whether its health, time constraints, returning from injury, etc. I figure I won’t have to stick with 3 days of running forever, but its working for now.
I find that my body feels SO much better when I’m running 3 days/week. I ran my fastest half marathon doing a 3 run/week program (one speed, one tempo, and one long)!! Gives you plenty time for recovery and cross training!
Thats great that you found a schedule that works for you! It s definitely possible to train while running 3 days a week.
If I had a choice, I would probably run 5-6 days a week again. I just got injured 🙁 so i think I might implement a similar running schedule to yours once I am able to again! For now though strength training and cross training has been where it’s at!
Sorry that you’re injured! Its frustrating when our bodies don’t let us run as much as we want to.
I’m a huge advocate for 3/wk running also. Of course, I usually sneak in a 4th day (Monday), but it’s seldom ever longer than 1-2 miles and it’s an EASY run (no speed work allowed). I have never been one to run high mileage or consecutive days…and when I DID try that for a marathon, it majorly messed with my head and I think I was a bit over-trained. Who knows…if I had always been doing that kind of training, it may have been a non-issue, but my “moderate” mileage is what works best for me.
Moderation is definitely the way to go! I followed a high mileage plan for marathon training a few years ago and also think I was overtrained and on the brink of injury. We can get fully prepared for a race without overdoing it!
I love to run about 3 days per week (I used to run 4). I am a triathlete so I need to give equal love to my bike and the pool. I also lift about 4 days per week and try to squeeze in a little yoga. I just don’t have time to run anymore and honestly, I get bored doing the same thing each day. I hope that when you are ready you will be able add in more days! Keep up the great work!
Thanks! It can be tough to fit in so many workouts, so Im glad you found a schedule that works for you!
If I could run every single day and stay healthy, I totally would. But that’s definitely not realistic. I do like having at least 1 full day for recovery between each run, but the plan I’m following right now usually has back-to-back running workouts at least once per week. Sometimes I’ll do morning runs and evening runs to space them out a bit more!
Thats a good idea to do a morning run and evening run to spread them out more! Sometimes just a few more hours of recovery can make a difference.
Really relate to this post – right now, running 3-4x/week is my jam. But I’m not consistent with my strength training and I really want to be!
It can be so hard to fit everything in! I definitely know that by running less I have been better about consistently making time for strength training and cross training.
I love strength training. I really have to talk myself into running more. What is your secret?
Most weeks 3 days of running is my normal! I’m behind on my yearly goal so lately I’ve tried adding an extra day but for the most part it is working for me. I can still get in my strength training days and recovery. Glad it is working out for you too!
3 days a week of running seems like a good amount for now!
I am currently on a 3x per week running schedule and have only had shorter periods where I had a 4th running day. The 3-day schedule just works well for me and I rarely have a day where I ‘don’t want to run’… maybe it prevents burnout a little bit? If I had my choice, I would probably be happy with a 4-day consistent schedule but right now 3 days is just where it is.
I agree that it feels like there is more time for rest and cross-training that way.
Glad that the 3 day a week schedule is working for you too! I agree that it probably helps with burnout. I am always excited when its one of the days I get to run!
3 days of running was always the sweet spot for me and allowed me to do other cross training and strength training. More is not always better