Just downloaded the app and have just completed the first run, i have'nt run for years actually since school but i remeber enjoying it at school , i feel exhausted but im determined to commit to this, its says three times a week is everyone doing one day on , then rest day ???
Happy running
Welcome to C25K and well done for getting started. We are advised that 3 times a week is sufficient and that a rest day must be taken between each running day to reduce the risk of injury. Also, it's during the rest days that the muscles repair themselves and gradually get stronger. I tend to run on a Monday, Wednesday and Friday which then gives me two recovery days over the weekend before I move up to the next week. This is simply my personal preference. What days you choose are up to you so long as you have a rest day in between each. Good luck with the programme - you will gradually notice many benefits as you progress through the plan. Best wishes.
Hi there
That's how I've been doing it one day run one day rest and so on. There have been times where I've taken 2 says rest as have had other exercise on and didnt want to overdo it! I think especially in the 1st couple weeks you really need the rest days to get used to the running!
well done for starting, i try and do 3 times a week, the days vary from week to week but try to make sure you have that rest day and maybe the 2 day break after the final run of each week.... good luck!!! hope the rest of your week goes well............. 
Same here. I've been impatient so I have been doing a run day then a rest day then a run day. When I have done a swim on a rest day, I have felt the need for another rest day. I also took an extra rest day at the end of week 2 when my body had yet to adjust to the running and my knees were sore. I found that by listening to my body, treating it kindly, and resting an extra day when necessary, my running improved and I felt physically stronger to the point of surprising myself and performing really well!
I have the 25 min run coming up so I am taking an extra rest day before I do it. Do what feels right for you but definitely take at least one rest day and have a good stretch after each run.
Congrats and welcome!!
Two important things ~ rest days ARE just as important as running days, and for God's sake, make sure you do the pre-run warm-up walk, and uber-importantly, do your post-run stretches.
Thanks everyone for the advice, think I'm going to aim for mom, wed & fri & can have the weekend to rest , aching today but ready for run 2 tomorrow
I've just read your post, ang_76, and appreciate you sharing. I am so scared about my 7.1 cholesterol and determined to get it down by losing weight and getting fit...proper food intake and exercise. I so need support of others and want to talk about it, but my husband poo-poos the whole idea and thinks I should just take statins. No way! I'll take them if my determined efforts over 6 months don't show a drop in cholesterol. So, I'm like you in that I downloaded the podcasts onto my shuffle and did my first walk/run today! I normally walk a mile once or twice a week, but not fast enough to work up a sweat, and only rarely have a short go at running. I feel so determined and hopeful that this will work for all of us! Thanks for posting, all of you who replied. The rest days will be important, especially for older bodies like mine (62).
Bonnie Connie
I have had a cholesterol reading of 10.5 for the past 30 years - nothing will budge it from that figure. I have now been running for 4 months - done 190 klms in that time -- no reduction in cholesterol at all, even though I have now lost 6 inches off my waistline. I refused to take statins 30 years ago - and if I had not, I would now have been taking them for 30 years. My attitude is that cholesterol is just one risk factor for heart disease amongst many others -- and heart disease is only one of many diseases that may kill me . More than anything else, I worry about the stressed out and aggressive morons on our roads more than any disease. The statistics say it is them who will kill me.
First run of week 1 done! 
Week 9 run 1 -- done?
I've just done my first run today and feeling proud!
First Run - Week 1 🥇
Week 3 run 1 done!!!!
