Here are some suggestions for your reference:
First, if you run for health, run 3 times a week, 5 to 8 kilometers each time. This is the basic threshold for healthy running.
Second, if you want to lose weight, it may be difficult to achieve obvious results. For example, a normal person consumes about 300 calories in 5 kilometers, and only 900 calories three times a week. A full meal is almost enough, and it is difficult to have an effect. Therefore, in order to lose weight, you should run 6 days a week (reward yourself one day), 5 to 8 kilometers each time, so you will consume 300 to 450 calories every day on average, and you will find fruitful results after 1 month. Of course, if you are serious about losing weight, try running for 40 minutes.
Third, if it is for marathon training, the angle is different. Training courses include simple easy running, pace running with training speed, holiday long-distance running (LSD) and, of course, more complicated interval running. So you will have different training at different stages and think about this problem from different angles:
1, monthly running amount: the basic monthly running amount of marathon training is based on 200 kilometers. If you don't have 200, you shouldn't train (this is very heavy, but if you want to run the whole horse), so if you are between 200 and 300, just run every other day, for example, three times a week, twice 10~ 12 km. If you run 300~400 kilometers a month, you must run 4~5 times a week, otherwise it will be difficult to achieve this goal; Needless to say, if it exceeds 400, it must be 5~6 times a week (running almost every day).
2, time efficiency: warm up before running, relax after running, take a shower and wash clothes, so if your monthly running volume is between 250-350 kilometers, how should you consider running? For example, after deducting holiday LSD 30 kilometers from 250 kilometers, do you run twice 15 kilometers or three times 10 kilometers on weekdays? For office workers, they should choose to run less times and run longer distances. Under such a monthly running amount, the effect will not be very different, and they will not feel very tired.
3. Training purpose: If you are training a half-horse or a whole horse to maintain your physical fitness, running three times a week is basic training. You can increase your training (only once) before the race 1~2 months, but if you want to improve your endurance in the later period, you may want to consider running more than five times a week.
4, resistance: more than 5 times a week and the monthly running volume exceeds 400, because a lot of exercise produces a lot of free radicals in the body, so the body's resistance and immunity will be greatly reduced, and it is easy to catch a cold or be infected by germs; So in comparison, running the next day will not have this phenomenon. This phenomenon may occur in all-horse races or LSD over 30 kilometers or running over 20 kilometers every day, but it can gradually return to normal within a few hours. So there is overtraining to pay attention to this problem.
In short, the physical load of running the next day is small, so you can have a full rest and not get tired easily; Running every day has a heavy physical load and insufficient rest, and I always feel that my physical strength cannot be restored; However, running every day is skillful, not the same mileage and speed every day. Just like a rubber band has been pulling the same tension, the training effect is limited!
I don't know what your running purpose is, just talk about the above opinions, hoping to help you and adopt them.