Right now, I'm running twice a week, Wed and Fri. My Wed run is usually really good, I run about 5 miles usually with no problem (been doing the 10k trainer app). Fridays are usually much harder and I'm pretty winded and ready to quit by 2.5 or 3 miles.
I'm not doing anything different between the two, only the time of day, one is about 3 hours later in the morning (4:30am (wed) vs 7:30am (fri)). I would think that 2 days for recovery would be enough. Maybe it's not? What am I missing that I should do so that my Friday run can be as good as my Wed run?
Edited: In answer to @Ed W
- Age: 43
- Fitness level: Reasonable. I mostly work a desk, but I play racquetball 2 hours on Sat's, and do weights 2 days a week in addition to running the two days mentioned above. I'm probably about 30 lbs overweight, only a little paunch in the front, not too bad :-|
- Goal: Mostly fitness, but interested in being able to complete a 10k if I wanted. Don't expect to get in top half of finishers, but maybe someday I'd like to increase my speed some.
- Pace your currently running: about 10 minute mile, pretty slow. Graduated the c25k (couch to 2k) app to the 10k trainer, and have been using that. I tried starting the c25k over once I'd finished it and running a much faster pace rather than jogging (to try and build my speed up), but kept getting massive calf cramps and went back to jogging.
- Running experience: Nothing until the last 18 months. I broke my collarbone playing racquetball and then when I went back to racquetball after I was healed, I was really out of shape. I started with the C25k app to get into better cardio and have stuck with it.
- Other training or activity: See fitness level above, that's about it.