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Forum » What's a 'good' amount of running? 3k vs 5k vs 10k daily?
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Thread: What's a 'good' amount of running? 3k vs 5k vs 10k daily?

post 1671777223 11-26-2022, 03:41 AM
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#31
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Originally Posted By plebmaximus⏩
yeah im pacing myself using the couch to 10k program which really starts with couch to 5K, but I feel that building up to 5K and just doing 5K daily or 5-6 days per week is solid, more than than I feel it's diminishing returns and I'd rather do other activities (like playing an actual sport or just doing active chit),

so 25~35 mins running 6 x days a week is what I'm leaning into
Building up to 5K with couch to 5K is a good start. Once you can do that you can think about mixing in intervals and threshold runs. Sprints will of course be more suited to your hypertrophy gains, simply 10 min warm up jog, then do some intervals sprints like 7x10 secs with 3 min recovery jog between each interval, then 10 min cool down jog.
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post 1671777573 11-26-2022, 04:02 AM
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#32
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Continuity is the father of success for everything.

If you can't enjoy it you can't keep doing it.

There is a big difference between "You have to" and "you want to."

So THE 'good' amount of running is the distance, even right after a run, you can hardly wait for the next round.

Also, good scenery and good audiobooks/songs always enable me to run extra miles.

Good luck!

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post 1671778483 11-26-2022, 04:50 AM
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#33
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Originally Posted By Kewbrah⏩
Fkn lol @ people so soft that they think running for 20 minutes a day - which is a fraction of the effort most of humanity put in every day for most of human history - is "unsustainable"
It’s unsustainable bro

You will overtrain and then die of aids
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post 1671779033 11-26-2022, 05:12 AM
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#34
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Originally Posted By Kewbrah⏩
Fkn lol @ people so soft that they think running for 20 minutes a day - which is a fraction of the effort most of humanity put in every day for most of human history - is "unsustainable"
what's funny is that they proceed to tell u that they're tough and running is ghey
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post 1671779313 11-26-2022, 05:22 AM
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#35
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Originally Posted By plebmaximus⏩
what's funny is that they proceed to tell u that they're tough and running is ghey
Nearly every combat athlete runs. I don't know where these twinks get this idea that running is gay.
post 1671779733 11-26-2022, 05:44 AM
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#36
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Originally Posted By plebmaximus⏩
I know you're trying to sound edgy and funny, but 5K which is 3.1 miles is not 'endurance' ****, it's not a lot, just 20-30 mins running which is very feasible and doesn't take long time
Can't hear you over the sound of soy bro
post 1671780253 11-26-2022, 06:05 AM
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#37
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0k

Srs.
post 1671780573 11-26-2022, 06:24 AM
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#38
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When I had my shoulder injury I was running 5 miles 4 times a week. Now that I'm back in the gym I just do it twice a week
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post 1671781123 11-26-2022, 06:49 AM
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#39
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Just running every day is enough srs. even like 1-3k runs. unless youre going for a marathon

If you run 3x a week id go for 5-8k
post 1671782153 11-26-2022, 07:20 AM
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#40
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I dropped to about 12-15 miles per week since I'm bulking and am using the time to pick up jump roping. I do a 5-7 mile run, a 3-4 mile run, and a track workout. I've gotten up to as much as 50 miles per week and spent the last 2 years in the 30mpw range.

The answer is it depends. If you don't run, you will never sustain 5k a day. Just build up and enjoy the process. During that time you will find what is right for you.
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post 1671785823 11-26-2022, 09:00 AM
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#41
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started running in 2019

I'm pretty much addicted to it

now I only lift 2-3 days a week and run every day and twice a day 3x a week

110-120 KM a week

my feet are starting to fail me and my hips too, don't know why its soo addictive
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post 1671814033 11-26-2022, 06:53 PM
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#42
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Originally Posted By JeffPesos⏩
I dropped to about 12-15 miles per week since I'm bulking and am using the time to pick up jump roping. I do a 5-7 mile run, a 3-4 mile run, and a track workout. I've gotten up to as much as 50 miles per week and spent the last 2 years in the 30mpw range.

The answer is it depends. If you don't run, you will never sustain 5k a day. Just build up and enjoy the process. During that time you will find what is right for you.
Great answer thanks
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post 1671816173 11-26-2022, 07:47 PM
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#43
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Another helpful starter vid/channel for those wanting to get their running technique sorted.

post 1671817043 11-26-2022, 08:14 PM
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#44
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What kind of routines are you guys doing if you're lifting and running 5-10Ks multiple times a week? I'm starting to want to incorporate cardio more becuase I've noticed I can never get lean without it, despite what people claim that weights are enough. I could theoretically starve myself, but I'd rather do cardio and stretching anyway for longevity gains anyway. PPL 2x a week seems like way too much if I want to run 5-10K 3x a week too
post 1671821703 11-26-2022, 10:37 PM
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#45
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Originally Posted By imbeingcereal⏩
What kind of routines are you guys doing if you're lifting and running 5-10Ks multiple times a week? I'm starting to want to incorporate cardio more becuase I've noticed I can never get lean without it, despite what people claim that weights are enough. I could theoretically starve myself, but I'd rather do cardio and stretching anyway for longevity gains anyway. PPL 2x a week seems like way too much if I want to run 5-10K 3x a week too
I write my own programs, 4 days a week lifting, but i've been lifting for a long time


with running I started with minimum 3 x days a week program and app called couch to 5K, once my body got used to it, the program stars to increase intensity slowly and surely. Your body adapts to running, just dont go too hard too soon (pretty much like lifting)
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post 1671849433 11-27-2022, 01:21 PM
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#46
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Originally Posted By plebmaximus⏩
I write my own programs, 4 days a week lifting, but i've been lifting for a long time


with running I started with minimum 3 x days a week program and app called couch to 5K, once my body got used to it, the program stars to increase intensity slowly and surely. Your body adapts to running, just dont go too hard too soon (pretty much like lifting)
Yeah I'm running C25k right now as well. It's a good program, but the first few weeks are super easy. Like running at 6 MPH for only 15 mins or so is cake, but I understand it's important to go slow and biuld up over time. I have a bad habit of going all-out all the time and getting injured.

Is your 4 day split a traditional "bro split" or more like Upper-Lower?
post 1671849603 11-27-2022, 01:25 PM
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#47
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Lift heavy
Take a multi
Play full court pickup basketball

It's not that complicated brahs
post 1671849903 11-27-2022, 01:31 PM
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#48
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Originally Posted By neilsabo⏩
Lift heavy
Take a multi
Play full court pickup basketball

It's not that complicated brahs
This. Lost 10 lbs in a month just from playing 1hr of half court basketball a few winters ago
post 1671865993 11-27-2022, 07:22 PM
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#49
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Originally Posted By imbeingcereal⏩
Yeah I'm running C25k right now as well. It's a good program, but the first few weeks are super easy. Like running at 6 MPH for only 15 mins or so is cake, but I understand it's important to go slow and biuld up over time. I have a bad habit of going all-out all the time and getting injured.

Is your 4 day split a traditional "bro split" or more like Upper-Lower?
Good plan. My split is just based on my focus areas and what I need, it looks a bit like full body, one day is heavily biased towards lower, three days mostly upper with some split squats and DB RDLs. Really targeting my weak areas
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post 1671866103 11-27-2022, 07:24 PM
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#50
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7 days a week of running seems overkill anyway and bad for your joints long term. Unless you got some superb forest trail where you always run or something.
post 1671871203 11-27-2022, 09:45 PM
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#51
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Originally Posted By Azrairc⏩
Cardio destroys your gains
Not your pipe laying gainz…
post 1671871653 11-27-2022, 09:53 PM
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#52
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100 Push Ups
100 Squats
100 Sit ups
and a 10K run

everyday
for three years








and no air conditioning!
post 1671871913 11-27-2022, 09:59 PM
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#53
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I'm a Type 1 Diabetic.

intense running causes my blood sugar to skyrocket
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post 1671880993 11-28-2022, 05:13 AM
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#54
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Originally Posted By Barteh⏩
7 days a week of running seems overkill anyway and bad for your joints long term. Unless you got some superb forest trail where you always run or something.
treadmill, im averaging 5-6 days now, but had streaks of 7 days it was fine
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