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Couch to 5K
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What do you do on a rest day?

Just completed W4R3 butt really struggled. Went for 2 mile walk yesterday with my daughter, is that why it was so hard today or was it the weather? Interested to know what others do on a "rest" day? Should I repeat W4R3 before moving on?

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I do lots of walking on rest days, and swimming, oh and strengthening exercises too. As such your walk is unlikely to be the reason for your struggles.

The weather certainly could be a factor but more than likely it was just 'one of those days' - they happen to everyone and can pop up with no obvious explanation.

If I was you I would move on to week 5 - the step up from W4 to W5R1 isn't a huge one anyway.

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Thanks for the advice, I think I will try and do W5R1 early on Weds morning, you're right , some days are just easier/harder than others :)

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probably. But we all have bad days for no apparent reason? I did a 30 minute run on the treadmill the other day and it was never ending. Today I did 3+ miles and it was a breeze.

you've done w4r3 now, so go on to w5r1 and see how you get on. My feeling is it'll be hard but doable, so good luck

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I haven't tried running on the treadmill yet, only outdoors as the weather has been good, is it very different? What speed do you set the treadmill at to run?

Thanks :)

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treadmill is ok for intervals, but lousy for long runs. Go outdoors if you can. I ran c25k at 5.5, but now I'm up to about 6.2/6.3 for long runs and more for intervals.

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If you were not especially active before C25k then you will still be building your overall stamina, so a lot of exertion on rest days may result in a bit of fatigue for the next run. That will improve quickly though and if you managed the run, then move on.

Perhaps just do cross training one extra day a week at first, then build up to 2 then 3 and for the time being at least, have one completely excerise free day each week.

Doing a basic little strengthening circuit every other day is a very good plan. Squats, lunges, calf raises, plank and some more squats. start off with just 10 of each and go from there. It will pay huge dividends.

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I do a bit of cycling and sometimes as Rignold suggests a bit of circuit stuff(I love lunges and squats) and sometimes I actually rest! Thing is, you'll find you get more in tune with your body - listen to it and you'll know when to push and when to take it a little easier. I had a kind of a house rule that if you completed a week (whether easy or hard) then you move onto the next one - you can always go back but generally you'll surprise yourself. :)

Now then, 500 squats and 200 lunges before bed!!!

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A couple of times I wanted to repeat and was advised by the forum not to. I am glad I listened because it worked. Each week is just a bit harder but you can do it and you then realise the previous week was easier. Regarding rest days, I just mop wanting to go on a run.

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I go to gym twice a week one class is a heavy workout, cardio combat. The other more stretching and body conditioning. The only time I seem to be fatigued is when I run in the evening. If I just do mornings it seems ok. I have 2 days a week when I don't exercise but not usually consecutive. I only run outdoors, but on holiday may do week 4 on treadmill. I've read on forum that if your over tired you could have a 2 day gap before next run, but I don't know if that's the best thing to do. Good luck it will be worth it :)

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I do strength training or cycling on "rest" days....low impact workouts.

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I spend time with an old flame: nhs.uk/Livewell/strength-an...

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