are we supposed to do this every day? my app only has day 1-3 on each week

[hayleymac7]

[welovemarmite]

no, you have a rest day between each run.

[hayleymac7]

oh ok thanks

[nettyk]

nhs.uk/Livewell/c25k/Pages/...

"Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them. Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.

Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen."

[Beek Graduate]

You do it 3 times in a week. You can also do Strength and Flexibility on alternate days with C25K and it will help to strengthen your joints. I find it helps a lot.

[hayleymac7]

Thanks guys

[FirinBlanks Graduate]

Also don't forget to take a 2 day break too!

[hayleymac7]

When is the 2 day break?

[RainbowC Graduate]

When it suits you! It's just to make the maths work: 3 runs a week leaves four rest days, so two will be 'single' days, and one will be two days off.

Some people do go through the programme running every other day, but I think most people do the runs a week.

[LandRoverMad Graduate]

With regards to the "two day rest". I try to fit mine in between the end of one weeks challenge and the start of the next. Found that it really helped me.

[hayleymac7]

thanks guys i really cant wait for tonight day 2 im sad aint i lol