Life is a marathon. Don't rush it.
To prevent running injuries, try increasing your distance by only 5% each week.
That might sound slow, but if you start from running 5 kilometers* a week following this plan, just after one year, you'll be running 60km a week. That's pretty great.
* this data works for kilometers and miles, use whichever you are comfortable with.Feel free to start at whichever distance you are comfortable with ( I recommend running 3 times in one week, and then picking the average distance you ran as a starting point. Maybe try week 33!)
Listen to your body. If you want to skip over a level, try it. If you want to stop running for a week, try it. If you like running at a certain level, go for it.
If you experience any strong pains or are limping, stop running and consult a doctor. You can read about common injuries here.
| week | total (KM or miles) | 2 runs p/w | 3 runs p/w | 4 runs p/w | 5 runs p/w |
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I hope you found this helpful and interesting! If you'd like to comment, tweet me!