Running schedule for recreational runners?

Question

My husband and I enjoy running but we do better when we have a set schedule. When we were training for a half marathon and had a set schedule, we were more inclined to stick with it. So we would like to get a schedule back in place, but I don't one that increases mileage. I would just like to get a good workout in place. It seems like all the schedules I find are for races. I don't want to to get too high into mileage; I'd prefer to hover around 5 miles per run. However, husband thinks that our bodies will no longer get the benefit of a 5 mile run if this is what we do everyday. So to try to get to the heart of my question, should I vary my mileage among my runs to maintain the benefit of them or does it matter? Either way, does anyone have a good schedule?

Answer 1

i dont have a schedule for you,but although your body will adapt to the same routine,it just meens you wont gain much more endurance or stamina/speed,but you will remain healthy and strong.

try vary the route you take to include hills or tracks to mix it up a little.

if you drink 3 beers every night,you wont feel them in time,but its still not good for you...know what i meen?

Answer 2

Everyone has his or her own unique training schedule, so it would be difficult for someone to come up with a perfect schedule for you.

Here are a few tips, though:

1) I would vary running schedule to mix it up.  Mix long run and short runs.

2) If you want to run a half marathon (13.1 miles), 5 miles training run probably will not do.  For you to get comfortable with the race, you need to do at least up to 10 miles at times.  Or else, you will burn out in the middle of race.

3) your schedule will change as you approach the race.  An ideal schedule will put you at 20-25 miles per week for most part, but for the 2-3 weeks prior to race, you may go up to 25-30, and the week of the race, you may go down to 10 miles that week.  

I would suggest:

Monday: off

Tuesday: 5 miles regular pace

Wednesday: cross training with bike, weight lifting, etc.

Thursday: 1.5 regular pace, 2 miles fast mile, 1.5 regular pace

Friday: off

Saturday: 3 fast miles

Sunday: 7-10 slow miles

Give that a try and see if it works.  Good luck!

Answer 3

If you're running just for recreation I'd first pick the most fun place to run, then set my mileage according to the place.  For instance  I love this 3 mile trail at a park, so on long days I just go around it twice.  Once a week I'd recommend speed work.  As long as you get your heart rate up you're going to get a benefit.