When you were doing C25K you were a new runner and was advised never to run on consecutive days, but you are a Graduate10, ran many 5Ks and probably quite a few 10K runs as well, so it's OK for you to RED in January, I wish you luck, but note new runners who are doing C25K for the first time, do not run every day in January, RED is only for graduates of C25K after 6 months and graduate10 people.
I did Red January last year when I was just starting c25k- I decided to just make it exercise every day instead of run every day. I did c25k somedays and on others either went for a walk or did an online yoga class. I think c25k could also be combined with nhs strength and flex exercises
I'm hoping to run everyday, but as I'm also starting a training plan to build up to running a half marathon in May, I'll likely just run a slow mile on my rest days.
Great effort, you are obviously very fit by your 5k times so if you dont try to reach a PB on time and distance on every run . Ah, just read further down reply, mile as rest day seems fair enough. Many of our primary schools encourage pupils to walk a daily mile to keep them fit and healthy. Good luck
How long have you been running? The advice about not running on consecutive days is aimed at people who have been running regularly for less than 9 months to a year. Having said that, assuming you’ve been running longer than that it’s still necessary to manage something like RED carefully. I’m not doing it but if I were, I’d be building in pseudo- rest days where I did the minimum distance required at a very easy pace.
Also, having looked up the RED January website you don’t actually need to run every day - as long as it’s physical exercise it counts. You set your own target: if you run five days and walk two each week, or substitute a gym session or a swim, it all counts.
I did 5K every day for January last year. But only ran every second day, so ran one, walked one. I’d be very careful, don’t get caught up in social media challenges. It’s all just hype. Run for you. It’s a great way to kick off the year and get active, but listen to your body. I’m running 3 years now and would only run 3-4 times a week. Running every day will lead to an injury more often than not.
When I did it last year it culminated in a joint 5K run for everyone who did the challenge. Of the 450 people who did the final 5K run, I would say less than 50 had ran or walked everyday through out January. Again Social Media Hype.
Running or walking, 5k every day is impressive. Well done.
I understand the hype, but I'm the sort of person that needs something like this to motivate me to keep going. I've got a half marathon plan starting next week so very conscious of not over doing it, but my dog still needs walking everyday so will be out anyway, so even on my rest days I'm sure I can find a short slow easy run with the pooch that I can encourage my 5yr old to join me on.
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🍎Red January Exercise every day for a month
First 10km run since 2014🌟🌟finished RED January 
