Not improving

How much should I go out each week so that I see an improvement? I only go out once a week and run between 3 and 6 miles. Last weekend I did a 10k and found it just as hard as when I did one 6 months ago (taking 58 mins). I've been told that I need to go out at least twice a week to improve. What is the recommended amount to run each week and what kind of improvement can I expect to see?

Hi, firstly well done - if you can run 10k in 58 mins with just one run per week your doing well. There is some great advice on these pages for us beginners and from runners better qualified than me - but here's my "tuppence-worth" anyway: To improve your times i think you need to try and fit in two to three runs per week. try and vary it -  longer slower runs, shorter speed sessions (fartlek), hills - or perhaps vary one session with some cross training (swimming, cycling). Once a month (say) run a regular route and keep a record of your times (including splits) to monitor any improvements. It seems a bit cheeky of me to hand out advice since I've been running for three years and my times aren't much better than yours. Good luck and above all have fun!!

Do you really wear pink shades? Anyway yes you are doing well to run 10k in 58 minutes with one run a week.

As run for fun says, and it really isn't rocket science, you will see improvement if you do more of it, just don't do too much too soon. Check out the training tab above. Good luck.

I do wear pink shades sometimes but not as much as when I was given the nickname.

Thanks for the advice. I'm going to start doing three runs a week and maybe make them each a bit shorter than my single run. I'm going to start off doing three 5k runs this week and look at increasing it next week. I really don't want to have any walk breaks and since I know I can do 5k without walking then I'll use that as a starting point.

sounds Ok but try varying one of the runs eg. run at a slower pace for two mins then one minute at a higher than normal pace repeat this over 5k and you should have eight or nine sets. Even if you slow to a walk in the slower section. Again, over the weeks you will get an idea of your improvement by how much better you feel in between the fast sections. I made the mistake, and still do, of just "doing the miles" but we all need to do a bit of speed work - it helps on race days. Its tough to discipline yourself and if have a running partner its easier

How much do you want to improve?  What you need to do depends on the time/level you're aiming for.  It's pretty much as straighforward as that.  As, however, a general rule the answer is that you won't see a lot of improvement running once a week.

I would like to be able to do a 10k and not feel totally exhausted by the end and finish in around 50 mins. I'd also like to be able to do a half marathon and not walk any of it eventually.