How many runs a week?

[Tracey_39]

Hi all, I am new to this great idea....please can you tell me how many runs are optimal per week? I have done my 2nd this week....will 3 a week be enough? Or is it every other day? Thanks!! Good luck everyone x

[Pollypanda Graduate]

It's up to you really, whatever works with your lifestyle. The main thing is to leave at least one rest day in between runs and listen to your body. If it's telling you to rest for an extra day, do it.

I ran three times a week when I was on the programme. In the early weeks my body sometimes took longer than one day to recover and I took an extra day or two. I remember taking nearly a week off between Week 2 and Week 3 and smashing my first run back!

[Tracey_39 in reply to Pollypanda]

Thank you for your kind reply. It's really helpful to get info from those in the know! Thanks again

[kickibro Graduate]

At first, eager to get through the plan and complete it, I did every other day but I found it was better for me to have set run days and rest days so my days were Monday, Wednesday and Friday with the weekend off.

I am about to adjust this now though as I am in training for a Half Marathon, although I have plenty of time as it isn't until March 2015, but I also am doing my 2nd 10k race in a few weeks and want to be prepared.

When I started the plan, I never realised how much running would become a part of my life!

It is super important that you ensure you have rest days. As a new runner you are not used to the impact the sport has on your body and it must rest so it can repair and grow strong. You often find that after two days rest, your run is brilliant.

Keep up the good work xxx

[Tracey_39 in reply to kickibro]

Thank you I am really grateful for your response... Its rather scary at the beginning! Lots of luck with your Marathon... Impressive!

[Thp42 Graduate]

I ran 3 times a week for the first few weeks then ran every other day. At the end of week 8 I felt my muscles and had 2 days off before starting week 9, ran week 9 run 1 today and feel great. Listen to your body, you will know best how you feel. Good luck. It is a fab programme.

[Tomas Graduate]

3 a week is enough. And if you need more of a break, just take it. Your body grows stronger while you recover, so the "rest" is NOT a luxury, but rather a core part of the programme.

Happy running!

[paul2014 Graduate]

Agree with, Tomas. During my c25k I ran three times a week and had two days rest at the end of each completed week and before the start of the next.

[Amisnan Graduate]

Great advice above. Enjoy your running but give your body a chance to recover in between. Happy running

[Hidden]

3 times a week is enough, you need rest days, but you could do something else like swimming or cycling on those days if you wish. Now I've graduated I usually do Sun, Tue and Thurs with a longer run on the Thurs, then 2 days off.

[Hidden]

Hi, like you I am new to this program, some very useful advise , I had it in my mind must do it every other day whatever but reading teh replies you have willisten ot my body more now Good luck and good running

[JCR91]

Hi,

I'm doing my final run of week 6 tomorrow, and am thoroughly shocked to find out that i'm actually looking forward to my running days!! I used to be an avid running-hater until I started this program. I run similar to what other people have mentioned, Mon, Weds, Fri with the weekend off, but I am aware that sometimes after my last run of the week my body is tired so glad for the extra rest day.

On a similar note, is it just new runners that shouldn't run every day? Or is there a point you reach when you can alternate long and short runs and run all week??

Thanks in advance