Welcome back, Runner! Your goal: Run a 10k in under an hour

For general health, experts recommend at least 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity exercise per week, or an equivalent combination of both.

This could be split into 30 minutes of moderate cardio (like brisk walking) five days a week. You can even break this up into shorter sessions (e.g., two 15-minute walks or three 10-minute walks).

While there's no strict upper limit, limiting vigorous activity to 4-5 hours (240-300 minutes) per week is recommended to reduce the risk of cardiovascular complications, with sessions not exceeding 40-60 minutes.

• Beginners: Start with 1-2 days per week, using a run-walk method to gradually build endurance.
• General fitness: 3-4 days per week, ideally on alternate days, is a common and effective frequency.
• Experienced runners: 4-5 days per week for those logging 30-50 miles. Advanced runners may run 6 days per week (50+ miles).
• Elite/Streak runners: Some elite runners or those on a "run streak" may run 7 days a week, but this requires significant conditioning and careful listening to your body.

Always prioritize gradual progression to avoid injury. Incorporating cross-training (like cycling or swimming) and strength training on non-running days can also significantly improve your running performance and reduce injury risk.

Rest days are crucial for your body to recover, adapt to training, and prevent injuries. During rest, muscles and tendons rebuild and become stronger, and glycogen stores replenish themselves. Without adequate rest, you risk:

• Overuse injuries
• Muscle soreness and fatigue
• Mental burnout and loss of motivation
• Decreased performance

Aim for at least one complete rest day per week. This means no running or exercising at all. Active recovery (light walks, stretching) can be beneficial on some non-intensive days, but complete rest, including adequate sleep, is also vital.

It's important to listen to your body to avoid overtraining. Signs that you might be overdoing it include:

• Loss of motivation or enthusiasm for exercise
• Poor sleep quality or increased daytime fatigue
• Increased irritability or anxiety
• Catching colds or illnesses more often
• Persistent minor aches or pains that are not resolving or are worsening
• Exercises that were once easy becoming more difficult

If you experience these symptoms, consider reducing your workout frequency or intensity and prioritizing recovery.