Anonymous
8/1/2025, 4:12:37 PM No.76450464
Can you make progress on running 2x a week? I would like to work towards a decent time for a 5k, 10k and half marathon but I don't have more than 2 days a week to run.
Replies:
Thread 76450464 - /fit/ [Archived: 247 hours ago]
Anonymous
8/1/2025, 4:17:03 PM No.76450484
>>76450464 (OP)
Yes, you can make meaningful progress running just 2 days a week, especially if you’re focused and intentional with each session. While more frequency generally leads to faster improvement, quality trumps quantity when time is limited—and you can still work towards solid 5K, 10K, and half marathon times.
Key Principles for 2x/week Running Progress
1. Make Every Run Count
You’ll need to alternate between two key types of runs:
Workout (Speed/Tempo): Builds aerobic strength and speed.
Long Run (Endurance): Increases stamina and prepares you for race distances.
2. Cycle Your Focus
Rotate your training cycles:
Focus 4–6 weeks on the 5K (shorter, faster).
Then 4–6 weeks on 10K.
Then 6–8+ weeks on the half marathon.
This allows gradual progression without overloading.
Sample Weekly Plan (2x/week)
Let’s say you run Tuesdays and Saturdays:
Week 1:
Tuesday – Intervals: 5 x 3 minutes at 5K effort with 2-minute jog recovery.
Saturday – Long Run: 45–60 minutes at an easy pace.
Week 2:
Tuesday – Tempo Run: 20-minute steady run at 10K pace.
Saturday – Long Run: 60–70 minutes, adding strides at the end.
Keep alternating the workout types (intervals, tempo, hill reps) on one day and building long runs slowly on the other.
Race-Specific Targets
For the 5K:
Focus more on intervals, strides, and speed development.
Long run can be shorter (~45–60 min).
For the 10K:
Add longer tempo efforts and build long runs to 70–80 minutes.
For the Half Marathon:
Long runs become the key (build to 90–100+ minutes).
Intervals shift to threshold/tempo (e.g., 3 x 10 min at half marathon pace).
Would you like a personalized 6-week plan for one of the race distances to get started? Let me know which distance to target first and your current fitness level (e.g., recent race times or run paces).
Yes, you can make meaningful progress running just 2 days a week, especially if you’re focused and intentional with each session. While more frequency generally leads to faster improvement, quality trumps quantity when time is limited—and you can still work towards solid 5K, 10K, and half marathon times.
Key Principles for 2x/week Running Progress
1. Make Every Run Count
You’ll need to alternate between two key types of runs:
Workout (Speed/Tempo): Builds aerobic strength and speed.
Long Run (Endurance): Increases stamina and prepares you for race distances.
2. Cycle Your Focus
Rotate your training cycles:
Focus 4–6 weeks on the 5K (shorter, faster).
Then 4–6 weeks on 10K.
Then 6–8+ weeks on the half marathon.
This allows gradual progression without overloading.
Sample Weekly Plan (2x/week)
Let’s say you run Tuesdays and Saturdays:
Week 1:
Tuesday – Intervals: 5 x 3 minutes at 5K effort with 2-minute jog recovery.
Saturday – Long Run: 45–60 minutes at an easy pace.
Week 2:
Tuesday – Tempo Run: 20-minute steady run at 10K pace.
Saturday – Long Run: 60–70 minutes, adding strides at the end.
Keep alternating the workout types (intervals, tempo, hill reps) on one day and building long runs slowly on the other.
Race-Specific Targets
For the 5K:
Focus more on intervals, strides, and speed development.
Long run can be shorter (~45–60 min).
For the 10K:
Add longer tempo efforts and build long runs to 70–80 minutes.
For the Half Marathon:
Long runs become the key (build to 90–100+ minutes).
Intervals shift to threshold/tempo (e.g., 3 x 10 min at half marathon pace).
Would you like a personalized 6-week plan for one of the race distances to get started? Let me know which distance to target first and your current fitness level (e.g., recent race times or run paces).
Replies:
Anonymous
8/1/2025, 4:19:21 PM No.76450495
>>76450484
Thanks chatgp
Thanks chatgp
Anonymous
8/1/2025, 4:22:00 PM No.76450507
>>76450464 (OP)
I did with only one day a week (rest 5 days a week weight training in gym) and reached to half marathon. Now I want to make the jump to marathon. With 2, at most 3 runs a week and the rest of the days at the gym.
I did with only one day a week (rest 5 days a week weight training in gym) and reached to half marathon. Now I want to make the jump to marathon. With 2, at most 3 runs a week and the rest of the days at the gym.