I'm on week4. Done R1&2 with 2 days between each, and now it's 3 days since R2. I don't mind taking longer over it and even repeating runs but a little voice is saying 'you will only maintain fitness like that, not build it...'
Thoughts welcome..(or a kick up the pants!)
Well this is how I have done a lot of the programme (currently reached week 9 after 14 weeks) and I started with zero fitness and am much fitter now.
It depends why you are taking 2-3 days rest: for me it was a mixture of often the only way I could fit runs in due to other commitments and needing to listen to my body's fatigue levels and /or torrential rain. After a few on the longer runs, I did benefit from 2 days rest before the next run.
Thanks lemon doodle, I'm just back from W4R3 and it was hard, especially the first 5 mins. I remember your other posts about taking your time to progress thru the weeks. My reasons have been a mix too, but mainly procrastination! I think I'd better not let myself have more than2 days whatever reasons come up. Not sure now whether to repeat this run or have a go at Week5 on Tues ( definitely Tues, yes absolutely Tues!)
Did you sometimes have a go at a run and then go back to the previous one!
I didn't repeat any run until I got to week 8. Managed run 1 ok, but run two I had to stop after 15 mins (10 mins short) I just had no energy. But I don't think that was because of longer rest periods, just a very full on time that had left me drained. I spent the next 2 weeks just going for 15 mins runs 'for fun': that maintained a certain amount of fitness and then when my body felt naturally ready, I repeated the whole of week 8 3 x runs (28 mins) with no problem.
I've only not proceeded to week 9 because I am having an operation next week to have my gall bladder removed and it has flared horribly this last week and I'm taking a break til after.
The thing is though, there's no one 'right way' If you feel the need to repeat a run - that's fine - you are still out there running, not sitting on the sofa. Have a read of past threads on week 4 and 5 by clicking on the links to the right - that will give you a feel of how other people managed/felt. Struggling with one particular week isn't an indicator that you will with the next one, that's for sure.
I tend to plan my weeks run by pencilling in the 3 most likely times I could run, vis a vis my timetable. That still gives me the flexibility I need but ensures I am conscious of 'needing' to fit 3 runs in.
Thanks for that. Oh dear. All the best for your operation. Im sure being fitter will make recovery smoother. fingers crossed.
You're right, as long as I'm out there it's got to be making me fitter than staying glued to the couch!
Just read this as this thread of posts just appeared in the 'Read Next' section (although they're 11 days old !). Hope yr op went well, that your recovery is steady and you will be running again before too long.
That's very kind of you - thank you - it's been a grim 3 days but did manage to wash this morning and a slow walk round the block this afternoon and a long sleep after. Day at a time stuff at the mo.
Hopefully lemon doodle it's now onwards and upwards now You prob feeling yuk just now but now the GB gone you will soon be back to your old self
Thanks fitfor. I'm banking on feeling a lot better in a few days than I do right now, that's for sure. It was fun telling the surgeon I was a runner though - he didn't bat an eyelid despite my lack of honed athlete's body 
Sending hugs. Rotten time but you'll soon be looking back on it as the beginning of feeling better. Day at a time is good. Day closer to a fresh you. Hugs again x
To be quite honest it's entirely up to yourself the first time I did this I went through it with about 2 - 3 days between runs and I still managed to do fine! As long as you keep at it you'll do fine...I would also say as you have some doubt repeat the week you've just done, there's nothing wrong with this if you don't feel right then just repeat the week you've done. That's the beauty of the programme you can repeat it until you feel able to move to the next stage xxx I myself am going to repeat week 5 due to my chest infection and tonsillitis!
Thankyou TJ. That's reassuring. I'm sure that just keeping getting out there and turning it into a habit will be a good idea. Lemondoodle's suggestion of planning which days rather than waiting til I feel like it, is something for procrastinators like me to take up.
Good luck with your repeat of W5. I hope you feel fully recovered from your illness.x
Good luck! Keep the jogging going and let us know how you get on xxxx thank you it'll only be a few more days and I'm sure I'll be over it xxx
Yes Jaqs I totally agree with LemonD Since I started I have run tues , Thursday and Sat park run Its now just a habit and works for me Obviously there are some days I find it hard to get out the door but I know if I miss a day it will muck up when I can do next run as I am frightened to run 2days without rest day in case of injury
I ran every other day, no matter what the weather was, I just fitted it in around my schedule and either ran early in the morning or later in the evening. It's different for every person, you need to listen to your body and you will soon find the right running frequency for you.
Thanks Jenner. Getting the right rhythm for running frequency is my aim: so the decision's made, it's what I do, not an option for when the mood strikes me!
I was just worried that 3 day rests would mean I wouldn't actually be building up fitness, I could be losing some or just staying the same.
I stuck to 3 days a week which meant there had to be a two day break at least once during the week. I planned to run every other day & kept the spare day for when I actually needed it so some days it naturally fell to the end of the week. Now I'm running further ( still haven't reached the 5K mind) I find I need the extra day for my joints (they are quite old & inexperienced). However, I have found that if I miss a day & so end up with a three day break, I am not a happy bunny & start to doubt my running abilities. I probably need to chill a bit but I know what I'm like - a dreadful procrastinator & worry I might be tempted to put it off for a third & fourth day & I'd really hate that.
Thanks waletta, you sound like me. I'm afraid the 3days-sometimes thinking will lead to 4 or 5. It's got to become a habit. My joints are old too (60) but are surviving so far. So yes, 3 times a week it had better be for me too. 
You understand that it's just our joints that are old (not us). We are as young as we feel (and for me that varies)
That's very true, we have to remember age is not the thing that makes us old it's an attitude mind says this 75 year old.
Hi p184. Wow. That's so inspiring. Graduate at 75! Am extra determined now not to let myself stay couch bound deteriorating slowly
I was 73 when I graduated, had eight week off last year when I dislocated my shoulder, started back again at week 4, didn't lose too much fitness, I was quite surprised. Pat
Hi Pat. That's good news. I'm in awe of your positive attitude and how keeping running seems to be such a big part of staying young even though bad times ( I hope you don't mind, I read some of your back posts.) thank you for sharing and being an inspiration. I can't wait to be a graduate too, W5R2 tomorrow.. gulp. Jacqui x
Heck, there were times there were a couple of weeks in between my sessions. I had loads of health issues - colds, chest infections, severe conjunctivitis and so on. Honestly, you gain fitness a lot faster than you lose it. The only time I came back and couldn't pick it up where I'd left off was when I had left it nearly a month (due to illness) and had, once I'd got better, given blood. Then I had two partial successes at week 8 (I did about half the run) before I went on to complete it properly.
Ooh that's interesting, and very reassuring. Was it hard to get out and do it again after a long break? It's great news that you gain fitness faster than you lose it! I was imagining that I'd be back at week 1 level if I left it more than Laura said.. Lol. Thanks for respondingx
I think so long as you are running regularly, and progressing, whether you take a day or a week between runs, you are building fitness. Just more slowly.
Yeah. You're right I hope. I was scared that I'd just keep getting back to the same level.. Also leaving it too long makes it too easy to just leave it one more day... I haven't got to the addicted stage yet! 
Rest-day ...Exercise that we...All should be...Doing... and it is the simplest one ever! 
1 year in and LOVED all the good changes to my body. Still injured so trying not to panic!
Is a week long gap ok to resume the program at the next run rather than repeating any runs again.? Advice on pace also welcome.
Week 4 run 1 smashed! Couch to 5k..? Is this going to be more of a couch to 3k?
TODAY IS THE DAY FOR MY 3rd RUN IN WEEK 1 !!!!! hooooooooray
Will keep you posted !!
