6 of the rules to determine the optimal length of jogging per week

There is a certain number of kilometers that you must run for a week to stay in good shape and do not overwork. These six rules of the coaches of Olympic medalists will help you consciously approach to training and the right to determine the optimal distance, which should be run in a week.

1. The longer the distance, the more you have to run

This is natural, because the difference between five kilometers and a marathon is huge. And those who want to run a marathon, will take much longer than those who are going to run five kilometers.

2. The distance will be increased to meet your objectives

It's one thing when you just want to run your chosen distance, and quite another when your goal is to improve the travel time. In this case, you need to train and run for a week more.

3. Sometimes one kilometer you can deduct for two

When your week's schedule included the running race on the hard coating, tempo running or shuttle run, the recovery after training will be held for longer than after light aerobic runs in the same volumes. Therefore, when you add in your schedule such training, it is desirable to reduce the distance that you would normally run through, as it is offset by more physical activity.

4. Run as convenient to you

If during exercise you run much less kilometers than they should, its effectiveness is reduced. But there is a principle of specificity, which states that you become a professional in what you are doing. For example, if you run slowly, but for a long time, it means that you will be well prepared for the long race. But it is unlikely you will be able to quickly run five kilometers. Long long races will not help you in preparing for a short but fast, but perfectly suitable for ultramarathon.

5. Leave time to adapt after increasing weekly mileage

To reduce the risk of injury, after increasing weekly mileage runs it some more time for the body to get used to the new load. For example, you can add a half a kilometer each jog for a week, but then you will need to run the same distance, at least two weeks. If you run four times a week, you can increase your weekly mileage by six kilometers.

There is also another rule - the distance can be increased only by 10% per week. If the mileage of your standard run of five kilometers, the next week you can run for five kilometers and 500 meters. Can increase the distance every week.

6. Healthy runner always wins injured

As is well known, it does not mean more is better. It would be correct at the time of preparation to run less, but the competition to get around the one who tried to maximize their mileage during training.

How much should be run in a week

So, if you are not a professional athlete, but an ordinary mortal, who is preparing for his first five or ten kilometers, Half Marathon or Marathon, you should remember these figures:

• The distance of 5 km: 32-40 km.
• Distance 10 km: 42-48 km.
• Half Marathon: 48-64 km.
• Marathon: 48-80 km.

Mileage professional athletes is 112-128 km, 128-161 km, 161-177 km and 161-225 km, respectively.

It is worth remembering that these are average figures for comparison. If you are getting ready to coach, it will help to determine the mileage depending on your physical condition. It may differ from the data given.