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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 1671722703 11-25-2022, 12:35 AM
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What's a 'good' amount of running? 3k vs 5k vs 10k daily?

I know there is no right answer, but what's a good daily amount of running to aim for that can help with performance, general health, burn a decent amount calories, etc...

I'm leaning towards 5K daily or 3K daily...am I way off mark? is that too little or too much? (I lift 4 x days a week)
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post 1671722753 11-25-2022, 12:37 AM
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About 3.50k
post 1671723293 11-25-2022, 01:11 AM
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Cardio destroys your gains
post 1671723853 11-25-2022, 01:45 AM
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Originally Posted By Azrairc⏩
Cardio destroys your gains
im TwinkMAXXing
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post 1671723873 11-25-2022, 01:46 AM
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I think for a daily routine 5k is a decent amount. Depends on pace as well but if you can maintain a 7 min/mile pace for 3 miles you're pretty good compared to the general population.
post 1671723933 11-25-2022, 01:51 AM
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Don’t think cardio 7x/week + lifting 4x/week issustainable.

Would rather do 10k once per week on the weekend, or 2x 5k as activate recovery between lifting days.
post 1671724013 11-25-2022, 01:55 AM
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3k if you want to improve speed
5k if you want to improve daily steps and overall wellbeing, but id say once you get to a certain level of fitness it wont drastically improve.
10k is not worth doing dosent really improve in anything that you dont get from 3k and 5k.
post 1671724073 11-25-2022, 01:56 AM
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Originally Posted By ProudKraut⏩
Don’t think cardio 7x/week + lifting 4x/week issustainable.

Would rather do 10k once per week on the weekend, or 2x 5k as activate recovery between lifting days.
Running 5k daily is only like 18 to 30 minutes, depending on how fast you run. That's perfectly sustainable.
post 1671724083 11-25-2022, 01:57 AM
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I do 2.5-3k on lifting days. 5-7k on non lifting days. Just depends how I'm feeling. Some days I have that extra energy so I'll do 7km instead of 5. But it's good to have a day or 2 break from running. I always find that after those breaks my speed and cardio is better than when I'm running daily.
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post 1671724153 11-25-2022, 02:05 AM
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Originally Posted By sapdori⏩
Running 5k daily is only like 18 to 30 minutes, depending on how fast you run. That's perfectly sustainable.
Do you do this? Lifting heavy 4x per week and running 5k a day at 3.5min/km? Mirin if so.

Not saying it's impossible, but consistency is key. With sustainable I mean a program you can stick to long term and not burn yourself out in a month and quit.
post 1671724443 11-25-2022, 02:21 AM
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Originally Posted By ProudKraut⏩
Don’t think cardio 7x/week + lifting 4x/week issustainable.

Would rather do 10k once per week on the weekend, or 2x 5k as activate recovery between lifting days.
that's what ive been doing and its definitely sustainable, and im a noob to running, it's not that hard, 20-30 mins runs depending on speed, i do it before dinner time and im sweet
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post 1671724453 11-25-2022, 02:22 AM
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Originally Posted By nattyandweak⏩
3k if you want to improve speed
5k if you want to improve daily steps and overall wellbeing, but id say once you get to a certain level of fitness it wont drastically improve.
10k is not worth doing dosent really improve in anything that you dont get from 3k and 5k.
That's what I was thinking which is why I asked. I thought there're diminishing returns with 10k. My neighbour does Boxing seriously and does 10K daily (he doesn't lift though), so was wondering if there is a point in doing 10K apart from just burning more calories?!
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post 1671724573 11-25-2022, 02:38 AM
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How Roman soldiers were muscular if they sometimes didn't have almost any food to eat and they burnt chit tons of calories every day.
post 1671726033 11-25-2022, 04:05 AM
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Depends on your primary goal. As someone who runs and lifts, there's a limit to how much you can run before it impacts your lifts simply because running more will increase your overall work load and could impact recovery and when it does that it will effect your lifts, especially movements like squats.

When I was simply running to maintain a basic level of cardio fitness I was running 3 times per week with a total weekly mileage of 15 miles, I found I could do that and it not effect my lifts at all, but now I'm focused more on running and am running around 25 miles per week my squats and even bench numbers have dropped.
Bench -216lbs
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Deadlift - 375lbs
OHP - 134lbs
post 1671726093 11-25-2022, 04:09 AM
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Are all vocal runners European or some chit?
post 1671726243 11-25-2022, 04:20 AM
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Originally Posted By plebmaximus⏩
That's what I was thinking which is why I asked. I thought there're diminishing returns with 10k. My neighbour does Boxing seriously and does 10K daily (he doesn't lift though), so was wondering if there is a point in doing 10K apart from just burning more calories?!
You will turn bald and be able to kill things with one punch
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post 1671726353 11-25-2022, 04:26 AM
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Originally Posted By Mic9⏩
How Roman soldiers were muscular if they sometimes didn't have almost any food to eat and they burnt chit tons of calories every day.
Romans did have tons of food to eat. That's how they conquered so much territory. Great logistics. They built roads, bridges, aqueducts.

"All roads lead to Rome"
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post 1671752113 11-25-2022, 03:14 PM
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Originally Posted By BrightonBomber⏩
Depends on your primary goal. As someone who runs and lifts, there's a limit to how much you can run before it impacts your lifts simply because running more will increase your overall work load and could impact recovery and when it does that it will effect your lifts, especially movements like squats.

When I was simply running to maintain a basic level of cardio fitness I was running 3 times per week with a total weekly mileage of 15 miles, I found I could do that and it not effect my lifts at all, but now I'm focused more on running and am running around 25 miles per week my squats and even bench numbers have dropped.
I dont care about strength anymore, so training for hypertrophy, I dont care if it impact my squats strength that much
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post 1671774253 11-26-2022, 12:14 AM
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more misc wisdom please
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post 1671774403 11-26-2022, 12:25 AM
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I’m at week 4 running 6 days/week and overdid it when I started approaching 10k. 3k-5k would be a good start. Just don’t go full retard like me.
See you tomorrow
post 1671774483 11-26-2022, 12:30 AM
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15 minutes approximately starts real aerobic gains. Some say 20. I do minimum 15 and occasionally something more.

Probably 15 daily, 50-60 1 day and speed work another day works for a week.
post 1671774673 11-26-2022, 12:39 AM
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I used to just do a mile a day. Short and a good workout. You're better off doing sprints before that to get more running time. I wouldn't recommend sustained running for more than a mile. Then you're just doing gay ass endurance chit and you might as well start sucking dink and apply to star in a Netflix tv show at that point.
post 1671774723 11-26-2022, 12:42 AM
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Originally Posted By Mic9⏩
How Roman soldiers were muscular if they sometimes didn't have almost any food to eat and they burnt chit tons of calories every day.
They weren't muscular. You guys watch too many movies. Nobody looked like people today because very few people ate like this or were exposed to chit. The average roman was a manlet who weighed like 130 lb and stood at around 5'4" or so. We'd be obscene gods compared to these people, and they'd never comprehend the way we live.
post 1671774993 11-26-2022, 01:07 AM
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Originally Posted By Pterodactyl314⏩
I’m at week 4 running 6 days/week and overdid it when I started approaching 10k. 3k-5k would be a good start. Just don’t go full retard like me.
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
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post 1671775033 11-26-2022, 01:09 AM
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Originally Posted By Overthrow⏩
I used to just do a mile a day. Short and a good workout. You're better off doing sprints before that to get more running time. I wouldn't recommend sustained running for more than a mile. Then you're just doing gay ass endurance chit and you might as well start sucking dink and apply to star in a Netflix tv show at that point.
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
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post 1671775073 11-26-2022, 01:11 AM
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0k, running is for ****s.


If your joints aren’t fuked into oblivion, go to your local high school and do HIIT on the bleachers for 20-30 min.
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post 1671775303 11-26-2022, 01:25 AM
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Originally Posted By Bromance⏩
0k, running is for ****s.


If your joints aren’t fuked into oblivion, go to your local high school and do HIIT on the bleachers for 20-30 min.
that's a myth I used to believe in. My joints are great, you just need to properly 'load' running (or any activity) the same way you do with lifting. Not interested in HIIT but thanks
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post 1671775343 11-26-2022, 01:27 AM
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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"
post 1671775433 11-26-2022, 01:31 AM
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I aim for 3 - 4 km (1.5 - 2 miles) for every 2nd day. I run on my rest days - Weight Training: Mon-Wed-Fri.
I ignored cardio at my healths expense for too long and now Im actually focusing on running more than lifting for heart health due to hereditary reasons.

Some help for those getting started:


post 1671776673 11-26-2022, 02:54 AM
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Originally Posted By Azrairc⏩
Cardio destroys your gains
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