About 5K a Day
Hi, I’m Patrick Reed, and I want to welcome you to the 5km a day blog. The goal here – in conjunction with my ebook 10 Tips To Inspire Your Running Life and my forthcoming book “Running & Seeing: A Sequel toDr. George Sheehan’s ‘Running & Being'”– is to begin a running streak and to run each day of 2017. But there is a caveat. The task is to run 5km a day – that’s just 3.1 miles a day – every day. It does not matter how fast you run, how slowly you run – or even how many miles past 3.1 you run. The ONLY criteria of my running plan is that you commit to run 3.1 miles every day of 2017 from here on out. Get to it – and please, of course, check with your physician before attempting any training plan:)
All the best – and check back here at the blog to be inspired through your year long efforts.
All the best!
Love this idea. I don’t know how I could cope with running 5km a day, but I try and run at least 7km a week! Maybe I’ll find some inspiration from your blog 🙂
Thanks for your comment, JackArthurSmith. To tell the truth, 5k a day is not so difficult. If one commits to try it for a week and starts to see the benefits, it can become a new and healthy part of the day. I believe we can all find the time (@30 minutes) and the energy to reset our running lives.
All the best!
You’re so right – it’s not that difficult. I’m gonna give it a go!
hi,i just stumbled across your site and smiled as i saw the title.i have been running 5k almost every day since the new year,i have rest days(once a week) and run walk on alternate days…around a year ago, a few weeks after quitting smoking,i suddenly had a “forest gump” moment when i just “felt like running” and have pretty much been running ever since,lol..since starting the 5k a day in january,my pace and times has improved,my endurance levels are continuing to rise week on week,and i feel great for it. 5k, for me just seemed a reasonable distance that could be easily maintained on a daily basis, and am glad i found your site to give me confirmation and encouragement…………….
I teach and run a 5K every morning at 4:30 before going to school. It’s only five days a week (not 7) but I enjoy it. On Saturdays I often do a longer walk or run and I always rest on Sundays.
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Love your blog focus.
This is a great goal! I have a friend who has a running streak of about 800 days and he has to run at least 3.1 each day for it to count as a run. Good luck!
It’s doubtful that I can achieve 7 days of running given that I row on two days (three when the clocks change), crosstrain in the gym a couple times a week and run 4 or 5 days in my HM training plan, but it is nevertheless an inspiration.
Good news, I would like to personally hand you the “BEST MOMENT AWARD“. Congratulations and enjoy the rest of the day!
Okay – fine… I accept:) Best! ~Patrick
I’m in! (As soon as my knee heals anyway). Funny, I had just been thinking along those very lines…a nice 5k each morning would set the day off perfectly!
Wonderful, Grammadog! I look forward to hearing about all of your successes. All the best! ~Patrick
What a great idea! Your blog is awesome, thanks for sharing.
I did 10k run a day but had shin splits with the speed and mileage I was doing.. but maybe 5 would be good.
So fun!! I have been running at least 1 mile each day since Thanksgiving of 2011 and have vowed to keep it up until my adoption is final 🙂 People think that I am crazy- now I can direct them towards your site and tell them that I am not alone, haha! 5k a day- awesome! 🙂
Great idea. Not always feasible for me as I usually have to vary my sessions a bit as an event comes closer, but I like the ethos of it. Might try and commit to it when I’m not in training. Good stuff!
This is such a great idea to inspire people to get out and be active every day!! I really enjoyed reading some of your posts on here. Keep it up! 🙂
Thanks for stopping by my blog! And for the extra inspiration today to keep on running!
All the best!
as a newbie runner i absolutely love your blog and the vast knowledge you share. i run five days a week — various distances — would make more sense to run a 5k every day instead of two long runs and three minuscule ones! i am up for the challenge but admit i am more fearful of the committment!
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Great goal and even though it’s only 3.1 miles (or 30 minutes) it’s still a challenge to get yourself to do it – everyday! Good luck and I’ll be interested in your progress! Thanks for stopping by my blog and liking it.
Thanks for your like on my blog – seeing as I was writing about the 3.1 miles I ran yesterday! Very good time to find your blog 🙂 I’ll keep you posted on my journey.
Thanks for checking out my blog and good luck on your marathon in a little over a week.
Thanks for checking out my blog. Good luck on your marathon this weekend!
Great idea and ideology! Thanks for checking out my newly acquired enjoyment of distance running.
5K a day? Hopefully soon : )
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I love this challenge. What would your advice be for chronic IT Band pain? I love to run and I miss it because of this pain. I have thought about minimalist running, because it seems to eliminate this. Thoughts?
By the way…thank you for visiting my blog and liking my Running Uphill post. I can get in little runs, but that is about it, so I rejoice in what I can do.
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Patrick, along with everything else that is happening, I am going to look to this blog for inspiration. There are so many good reasons around me – it is just me, I think.
Thanks for stopping by my post! This is a great goal & motivation. And for anyone who thinks they can’t do this distance daily, i know you absolutely can! You will be amazed at how your muscle, endurance & stamina build up and get accustomed to the distance. Take it from me, i started couple of months ago with 4 miles per day. The first 20mn is always the hardest right? You feel like stopping but don’t, keep going because once you pass that threshold, you will feel great and flowing with the momentum. After 4 weeks of the daily run, my body got used to this and running 2 miles goes so fast becoming easy. Keep on running!
I see you stopped by my blog, and seeing this reminds me that I ran 3 miles every day for a year, http://1095miles.com/stevem and that it is more of a mental than physical challenge. Good luck
What a great idea! At first I wanted to say I may not be able to do 5K every day…but how can I know if I don’t try, right? Thanks for the inspiration!
My current running goal is to run 5k every time I run! I don’t know if I can do everyday but will sure go for 5 out of 7!!
Also thanks for the like!
Thanks for checking out my blog, I’m not sure I’m at the 5k a day stage yet but going to subscribe to your blog to get the inspiration to get me to that stage. Fab idea!
Thank you for stopping by my blog! 5K a day-what a cool idea! I love it!!
Thanks for stopping by our blog; love this idea!
Wow! Best of luck on your 50K this weekend. I’ll be running 1/5 of that in Halifax at the Bluenose Marathon with my 11-year-old daughter on Sunday. Cheers!
Okay.. Im down! I have been working on running more since I have like 4 offical 5ks to run this summer. Every morning 6am. I think I can do it!
Awesome! I have done 5k a day for a certain month but never thought of continuing it for the rest of the year! What a challenge 🙂
Thanks for stopping by “Heels to Kicks!” I’m so glad to have discovered your blog. I will be a frequent visitor and will draw inspiration until I can take up the challenge (still trying to achieve that first mile right now). Good stuff!
Wow, I always thought I was alone in this 🙂 I made this my defacto exercise and part of my life for the past three years; I lost count past day 1000. I do 5KM each day on a treadmill at a 6MPH speed with a 5 degree incline in 30 minutes. If I feel like pushing myself a bit more I go up to 6 degrees. There was a stretch where I was doing 10 degrees but that became very taxing on my body. When I started I was 209 lbs (6″0″) now I can literally eat anything I want, as much as I want (it’s still nutritious) and never gain a pound. I am stuck at 173lbs, and my body is pure muscle. I have no desire to lose more weight, and some days force myself to eat more (irony).
I can’t go a day without a run – even if I have a cold. I have a great set up, screen size TV, and stereo with workout mixes. Lot’s of sunlight too. It’s probably the part of the day I look forward to the most; just before lunch hour.
I don’t train for any marathons, etc.. I have no interest in them, I just do this because it brings me happiness. Hopefully it does the same for you, trust me when 2013 is almost over, there is no way you will want to quit, quite possibly the most sustainable workout regiment ever created!
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I was struggling with shin splints and other knee issues. A couple months rest has re-energized me. Just finished my first 5K race in 24 min. It was an awesome feeling. I usually like running in the evening under rain ( It’s Seattle, can’t get enough sunshine) but the race was under bright sunlight. I had difficulty adjusting at first.
Anyway, I think I will go back to this plan of 5K a day. Only issue is I would need to get up early for this..I work crazy hours:(
I’m in. Starting today. I used to run about 11km every other day. But because of the s**ty weather here in Amsterdam I started to go to the gym building muscle for the last year. However I’m gaining a little weight now and feel like running again. In front of my house is a large park with a lake in the center. From door to door around the lake is 5.6km.
So I found my old running shoes and go for my first run now. Today I will order some new shoes as well (Mizuno Wave Inspire 9) to get me motivated.
Glad to hear that you are “in”, Patrick! How’s it going with the 5k a day efforts? I assure you that soon it becomes like clockwork!
In my second week of 5k a day love it. It feels great and it’s getting much easier, 3 min’s quicker today than my first day.
That’s awesome that you have taken the Run5kaday plunge! Remember that a key principle of the plan is to always be able to run “tomorrow”:) Keep up the great work, and let me know how it’s continuing!
Hi! I have enjoyed reading your blog and have nominated you for an award.
Hi I am Justin from Island of Malta. I do the 5k every evening . It keeps you in a great shape and gives you all health you need. I got it as a habit now not as a training to loose weight. That was my start. In two weeks I lost 10kilos, but My food intake was very little. To loose the weight so quickly. Try it and you love it. The only trick I found is never change your course always do the same track and buy a heart rate monitor to keep you under your challange.
Regards from Malta
Hi everyone, I have started running 5k a day for the last 8 weeks as a minimum which I usually add some swimming to it as well or longer distance running if I am up to it. No rest is needed as it is a fair short distance. I have a project to change my body configuration which is 1000 successive dayd running of 5k a day. Today was my day 54/1000 and I am loving it. I try to stick to outdoors to avoid getting bored.
I have weight lifting over last winter which gave me muscles and fat too. When u do weight lifting u can not control ur appetite while you are completely capable of controlling it when u do running
I run daily 5.4 K at the speed of 8.7 Km/h daily.. And I’m sure reading your book would motivate me further to enhance my motivation and that never give up attitude…..
Day 1 i ran 1km and thought that it would be most difficult task for me.. But after one week i am able to achieve my goal now i run 5K a day..
Day 89/1000 of 5k a day, it is the best thing which I have ever done to my self
Managed 12 k one day others varied between 5-8 k a day. adding 15-30 minutes swimming added a new dimension to my fitness and body shape too
I have run 5k everyday since January 2nd this year 2014 so far so good. Also joined a running club for the first time. cheers! pete
It is really great to have a solid and doable routine but the key is to stick to it every day and the target and achievement will get bigger and bigger slowly but steadily. It is all about commitment.
Day 106/1000 today and I did 60 minutes uphill (most of it) preparing to a half marathon in May. Tomorrow will be an ordinary 5k at slow pace to get some rest and avoid injuries. Good luck every one
Day 128/1000 today. 15K run in 90min, 400 swimming and 15 min resistance training. Daily training boosts the level of performance. A half marathon in May. Bring it on Xxx
5 K a day is an excellent distance for daily training. When I run, I feel like a bird who can fly with no barriers nor obstacles can obstruct my way. When you do good for your body, you can see the miracle in your image, body figure and fitness. Let us realize our miracles.
Ive been running an avergae of 2.6 miles everyday and longer on my long run days….and i rest once a week. I have taken up your challenge though and I ran 7km on Sunday my long run day and 5km yesterday and this morning. Id like to lose weight and get fitter…Currently at 79kg running 5km in 32 to 33 minutes….
Over the past few months I’ve discovered I can run : ) initially I thought 5k once a week was a huge achievement but the other day after getting back from a 25min 5k I thought….I COULD DO THIS EVERYDAY!!!…..off to Google I went and I found this blog. 4 days done now….the rest of my life to go : ) good luck to you all.
Hi, just came across this blog. I live in Australia and have just completed day 478 of this challenge. It is amazing what you can do when you put your mind to it. For those feeling challenged, we all have those days! I ran thru gastro as well as 2 lots of antibiotics. You just need to be kind to yourself and slow down. The mind is strong and can overpower many things.
My goal this year is to continue 5km a day alongside a minimum of 40km a week. So far it is all on track. Good luck to those taking on the challenge. I will be back to follow your progress.
I am presently on a running streak from last 2 years.
Now this idea of running 5K everyday sounds very nice.. thank you . hope to break my personal minimum jinx of running 2k to a 5k. it will be hightly rewarding.
It’s amazing how “little” one can actually train (5k per day) and still run very well. All of it can’t be terribly slow–but by training consistent–you can find that “sweet spot” and perfect your trade!!
nice blog and coincidentally running 5km a day has been my goal and I have been running everyday! it’s very doable after few weeks it becomes your everyday routine likes going to work or to school…
Started the challenge yesterday. And I’m so sore that today I was even slower 3.1 in 51 min, but I’ll try my hardest to keep motivated and keep going!!! Great challenge!
Excellent Book for beginners!!! Congratulations Patrick!
My takeaway: “5km a day, everyday at any pace. Most often this should take the form of jogging. Just get the mileage done.”
Hi Irene. That is a good start! Congrats! Forget about your time. We just need to complete 3.1 miles running daily no matter at what pace. Good luck and keep that motivation up 😉
I have run a 5k a day for 18months, I did nothing else n lost 35 pounds. it truly changed my life, after back surgery I was down for a while n then stayed down for too long. It wasn’t easy at first but i now can’t think of my day without a run in it. this will be first full calendar year with a 5k a day, next challenge 10 yrs straight. Just run
Great blog. I have just set myself a challenge of running 5k a day for a week. Im only on day 2 but maybe i will continue it after the week is over. Im trying to work on my pace too, i do 5.2k in 35 mins. And hoping to smash this time on day 7. Will be nice to see the scales go down too.
I will be taking the 5k a day challenge in 2015. Started a few days early. Inspired by Ron Hill, 76 years old and has run at least 1 mile a day for the last 50 years.
So I started my 5k a day on Boxing Day. 10 days in and feeling very good. It’s the first time I have run 10 consecutive days in over 20 years. Looking forward to completing the first full month and finishing my first full year on Christmas Day 2015.
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Feeling Great after watching this site, Iam Running 6 KM in 33 min daily, My Doubt is Would there any problem in Future like Nee Joints and other Health Problems by Running Daily?
Iam Taking Good food including Natural Proteins and Vitamins, My obvious doubt is “Running Daily 6KM is Healthy or Unhealthy ?
Running every day risks overuse injuries, the body needs recovery time.
I have just started and its been a week…..hoping to make it mu lifestyle and that it will help me loose a bit of the baby weight
I am finishing up 5k a day for 30 days, and trust me – if you don’t think you can do it, you can. I was at 4-12 miles/week on average when I started the challenge. I didn’t think I’d make it past day 3, never having run more than a couple of days in a row before. But you quickly adapt and for me it became some quiet time each day that was just for me and my thoughts. Even if sometimes those thoughts were, “man, I sure do hate running.”
If you want to get in the habit of running – if it’s something you dread – try this. It has made me look forward to getting out there and just chilling out. You don’t have to go for time, just let the endorphins flow. Happy running, folks!
I accept the challenge! Starting tomorrow I will
I will run a 5k for an entire month.
Thank you for motivating me, once again!!!
Thanks for stopping by my blog. I ran 5K a day from the time I was 30 until I was 50, although some times I ran further so I could train for 10K races. At 50, I was marathon training and got injured, and then I started walking a 5K a day. Keep moving, I tell myself.