My buddy tells me I should be doing weekend runs to improve my

running is not /fit/ related

> it seems hard
There's your first problem, being a little bitch

7 days is probably way too much. 5 days a week might actually be too much for optimal progression in your 5k times.

On the other hand, you might be perfectly capable of progressing with that amount of work if you are young or genetically gifted.

See what works best for you. There is no one size fits all answer for the best routine in any area of fitness.

>>42824810
don't forget to do 70 pushups, 70 squats, and 70 situps

>>42824810
Just speaking form personal experience, used to do bout 6k a night back in the day, and after a few weeks of doing that, I'd inevitably have a knee injury or my lower back, oddly enough. Cut it down to include rest days and that cured it pretty quick, maybe for the sake of being able to train reliably, you should include rest days

If you already have an established base you should be perfectly capable of running 7 days a week. But if you're newish then it's a sure fire way to getting injured. Consider cross training on your off days perhaps.

fwiw when marathon training I've gone 30 weeks in a row without a rest day and saw some great improvements in my times, but I've been distance running for several years now.