It is entirely possible to make progress running only three times a week, provided you do not perform all your sessions at high intensity to compensate for the low frequency, as this risks exceeding the body's assimilation capacity and causing injury.

noli's read

This recommendation aligns very well with the principles of exercise physiology. A randomized controlled trial (RCT) conducted by Muñoz et al. (2014) demonstrates that polarized training, which prioritizes low intensity over high intensity, improves the physical fitness of recreational runners more effectively than consistently intense training. Furthermore, an observational study by Nielsen et al. (2014) confirms that inadequate management of training load (trying to do too much, too soon) is the primary risk factor for the onset of pain in runners. The body effectively needs phases of passive or active recovery to assimilate the stress of exertion and progress. Although the phrase 'guaranteed injury' is a bit dramatic, as risk also depends on individual factors such as sleep and nutrition, the basic physiological principle is entirely valid. Prioritizing consistency and moderation is an excellent strategy for making long-term progress without burning out.

the sources

1. 1Rosenblat MA, Perrotta AS, Vicenzino B 2019
2. 2Silva Oliveira P, Boppre G, Fonseca H 2024
3. 3Menshikova EV, Ritov VB, Ferrell RE, et al. 2007