Running frequency depends on a person's schedule, fitness level and goals. For beginners, running three to four times per week for 20 to 30 minutes per run is recommended. Competitive runners typically run six or seven times per week. Elite runners may run twice per day.
Beginners should take at least one rest day per week for recovery. Cross training, which involves doing a different form of training one to two days per week, is one way to add variety to a training routine, improve running ability and avoid injuries from overexertion. Exercises to perform when cross training include walking, cycling or swimming.