In sports, it is very important to find a balance of training so that both the result is given, and there is no harm to the body. We will talk about how much you need to train per week in order to comply with these two conditions in today's article.
One day a week should be rest
It doesn't matter who you are - a beginner amateur or an experienced athlete. One day per week must be without stress. Maximum on this day you can do a light warm-up.
This day gives the body an opportunity to recover from exercise. Any professional will tell you that rest in sports is just as important as training itself. And only the right balance between work and recovery will give results.
If you train every day and terrorize your body, despite the fatigue, then you can bring it to overwork and get seriously injured.
One day a week should be restorative
By restorative training, one should understand such training in which the body receives a calm light load for some time. Since we are talking about running, then as a recovery load, ideally, you should use a light slow cross from 4 to 10 km. The pace is not important. The main thing is that the heart rate does not exceed 130 beats, and you are not tired of such a cross.
Moreover, if you do not have the opportunity to train 6 times a week, then this cross can also be replaced with a rest day.
5 workouts per week is the best option for everyone
It is worth making a note that for those who have never run before and have just started doing this sport, it is better to run 3, maximum 4 times a week in the first month in order to prepare joints and muscles for more regular exercise.
For everyone else who has been involved in any other physical sport or has already been running for more than a month, 4-5 workouts per week would be ideal.
It is this amount that will allow you to achieve the necessary results in running and at the same time will not bring the body to overwork. Now we are not talking about professionals and serious amateurs who train 2 times a day, more on that below.
So 5 workouts can be correctly alternated with rest during the week. Therefore, the result from this amount will be the most effective.
In addition, if you realize that you are tired, then instead of training, you simply give yourself an extra day off. No need to work in a state of fatigue. It won't do you any good. You should go to workout cheerful.
More articles to help you prepare for your 3K run:
1. Running every other day
2. How to make yourself run
3. Running for beginners
4. How long should you run
Workout twice a day
Experienced athletes train 2 times a day. Their recoverability is quite enough so that with such a volume of running, not to bring the body to overwork. At the same time, in a week they have one day of complete rest and one day of restorative.
3 workouts may not be enough
If you only have the opportunity to train 3 times a week, then this is not bad, but it will still be much less effective than even 4 workouts a week. However, in order to develop a running base, or prepare the body for future more serious loads, this is quite enough.
And depending on your goals, this may be enough to meet the standards. For example, from 13 minutes to 12 minutes in a couple of months at a distance of three kilometers, the result can be improved even with 3 workouts per week. The main thing is to choose the right balance of loads for these three workouts. Just jogging 3 times a week will only be enough to develop a running base and maintain a figure. This will not be enough to achieve the result.
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