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Beginner Running Program for More than Three Days per Week

What if I want to run 7 days/week. Should I follow the same instruction of the specific week I'm in?

Or is there another plan?


Answer by Dominique:


Hi there,
Thanks for your question about my Beginners Running Program section.





My first running tip would be to take the beginner running programs as a guide mostly.

I have set them up with the idea that any person, no matter what fitness level should be able to start them and progress through them.

The approach is to gradually, very gradually increase the time spent on your feet and the time spent running.

If you want to make changes to them, you are free to do so and it is up to you.

In your specific example a way of approaching this could be the following: on the first three days of the week you cover that week's training. If you felt that the training was hard, you were struggling to get through it or you had to cut corners, then repeat that week's training again.

However, felt that the training was easy? Then you could pick up the next week's training load. And so on, evaluate every three days on what you should do: pick up the next week's training or repeat what you have just done.

In all of this you need to listen to your body. We all want to make progress as fast as possible, but if you do too much then you run the risks of getting injured.
Especially when you'd jump from 0 days exercise / week to 7 days / week!

Therefore I would suggest that you do not move to running 7 days / week immediately. Build this up slowly over time as well. It would have my preference if on the alternate days you would go on walks, or do some cycling, swimming, weights or other cross-training activity.

Also see my page about Increasing Mileage Safely.

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I hope this helps.
Kind regards,
Dominique


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