I've been wanting to start running seriously for a couple of months now. I'm 28 and I'm not sedentary, but I've never done a 5K race before. What training plan would you recommend for me? How many days a week should I be running?
Are you already running something now or starting from zero? What I'd do is start with an 8 to 10 week plan where you run 3 or 4 days a week, alternating between easier days and one or two where you bump up distance or pace. The important thing is not to go too hard at the beginning because you'll burn out quick or get injured. I started like that a while back with no race experience and it worked well for me: some days I do easy jogging, one long day on weekends where I gradually add more kilometers, and I leave rest days so your body can recover.
What a lot of people forget is that in the first few months you need to get used to the repetitive impact more than to running fast, so don't obsess over speed but focus on being consistent with those 3-4 days a week. I'd say dedicate one week every two or three to a slightly longer run (nothing crazy, maybe 6-7 kilometers) and keep the rest easy, because that's where your body adapts without getting injured.
The other comments are on the right track with the consistency thing, but honestly 3-4 days a week might not cut it if you're coming in with an activity base. I'd say aim for 4-5 days, but two of those can be easier stuff like easy jogging or even brisk walking with short running intervals, and then one or two days where you really push it with some pace or distance. Rest is still crucial obviously, but you don't need to be completely sidelined between workouts 🏃♀️
Log into answer.
