How much should you bowl?
All fast bowlers know that the more you bowl the better you get. We also know that the more you bowl, the greater you chance of injury. So every session is a balance between performance and preventing back, knee or shoulder issues.
The ECB has done a huge amount of research into the subject and have come up with a simple guideline for working out how much is too much and how much is just right: 7/4/2
Put simply, 7/4/2 is:
"...in any 7 day period a fast bowler should not bowl more than 4 days in total during that period, and for a maximum of 2 days in a row." - ECB Coaching Insight Volume 4
This gives you plenty of scope to bowl, while also making sure that you rest enough to reduce your chances of injury.
So, for a club bowler, you will bowl on Saturday and Sunday, resting on Monday. This gives you scope for a midweek game and/or a couple of training sessions.
Simple, flexible to your needs and very effective.