If you’re used to running 5K a few days a week, then you’re likely in a good position to increase the frequency of your runs. But that doesn’t mean you should jump right in and add another full 5K to your schedule. According to Stephen Furst, a running coach at the sub-elite all-women’s team Raleigh Distance Project, you shouldn’t be increasing your mileage by more than 10 to 15 percent each week. So, if we round that 9.3 weekly total (our thrice weekly 5K runner) up to 10, it means she’s in good shape to tackle 11 to 11.5 miles next week, but no more.
You also don’t need to stick to the same schedule or mileage on every single run, or every week, for that matter. In fact, switching things up will improve your running and help you grow stronger at a faster rate. So, if you run 3.1 miles on Monday, try running just 2 miles on Tuesday, then going out for a slow 10 minute jog on Wednesday before returning to a longer effort once more on Thursday.
If you’ve ever followed a race training plan, you’ll notice that it switches up your workouts throughout the week. This is to ensure you’re getting a mix of hard runs and easy recovery efforts—because as important as it is to challenge yourself, it’s equally important to give your body ample time to reset. In fact, it’s during these rest periods that your muscles begin to repair and strengthen themselves after being broken down by tough workouts.