how many runs a week???

[jill2304]

how many runs a week ???....I'm on week one...

[secan Graduate]

Three runs per week, with a rest day between runs, regardless to where you are in the programme. 😉

[jill2304 in reply to secan]

thanks for that...really dont know what im doing at the moment...so thank you

[secan Graduate in reply to jill2304]

You're very welcome. 😉

For what concerns what you are doing at the moment, you're getting more active and healthier regardless to how you run... so well done and keep at it! 😉

[redcat123]

I run every other day, regardless on what day it is. Good luck on the programme - it does work ! Xx

[runner56 Graduate]

Jill, rest days are a very important part of the programme and should not be skipped. Stick with 3 runs per week (try to keep to the same days - it helps develop structure) and follow Lauras instructions and you'll be fine.

Good luck

[builtforcomfort Graduate]

Also, 3 runs a week is probably the amount you will want to be doing after you graduate so it gets you into good habits early.  Good luck  the programme, it really is very good.

[Zev1963 Graduate]

Do exactly what the wonderful Laura tells you on the mp3 podcasts, no more and no less. Start really slowly.  That is the best advice I can give.

I hadnt run since school, and then only reluctantly, I'm now 52. I followed C25K in autumn 2014 and now run 3 times a week, 6km tuesday and thursday, 18km Sunday. Before I started C25K I thought I hated running, After one week of the C25K program I discovered that I love it, and am adicted to it

Keep coming on here and tell us how you are doing, we want to know, you are starting the journey which for many of us has changed our lives so much

Happy Running

[Oldfloss Administrator Graduate]

Three runs per week, and a rest day in between, as my lovely friend secan  says.

The programme is, very carefully structured...and it works. Just follow it through, slowly and very steadily. Think stamina, not speed or distance. The idea is to get you running, confidently , for thirty minutes, for your three runs in Week 9.

If you are running outside, particularly in the UK... you may have to miss a run...and of course, things happen in life... don't worry, just keep the pattern afterwards, also some folk have two rest days at the weekend. However you do it , make sure you do have those rest days, they are very important; if you wish you can do Strength and Flex exercises on your rest days too.

This is a terrific programme, and the folk on here are amazing. We will support you, encourage you, push you a little if necessary, ( that'll be me certainly ) and advise too, if you feel you need advice or tips!

Welcome to, possibly one of the best things you have ever done.

" The secret of getting ahead....is getting started ".

Yep.... I love quotes!

[JoolieB1 Graduate]

As I progressed through the programme, rest days were really important, even the 2 day rest, if u feel energetic u can always walk, cycle or swim instead!!

[Traceyanne83 Graduate in reply to JoolieB1]

I am learning (the hard way 😀) that my body does in fact need the occasional 2 rest days instead of 1 lol

[JoolieB1 Graduate in reply to Traceyanne83]

Bless you, I remember rest days, sometimes just desperate to run but as I progressed through the C25K programme, I needed those rest days 😉

[MarkyD Graduate]

Welcome to our lovely forum. All good advice above. We'll be here to cheer you along and get you over the finish line. Post regularly here and ask any questions you like.

Becoming more active is one of the best things that we can do to improve our longevity. Every time we run for 30 minutes, we increase our life expectancy by more than 30 minutes. 

[Madge50 Graduate]

Hi Jill, well done you , remember the programme is a guide to getting you from doing nothing to running for 30 minutes - distance and speed come later.  I found as I got further in the programme (28 minutes)  that I got overuse injuries - too much high impact - which running is.  I took extra rest days and now happily run twice a week.  Everyone is different, listen to your body.  I also changed some eating habits, not a 'diet' as such, but cut down significantly on bread, ate a lot more salad, veg and fruit.  I have certainly trimmed down and toned up, have gone down at least one dress/jeans size and feel a whole lot better for it.  I also use an exercise bike and hula hoop ( it works!) 

I am 52 and in that certain 'time of life' the exercise has definitely reduced the symptoms as well, I think - the running helps anyway 😄

Good luck, keep posting here, you'll get loads of support.

Mx

[jill2304]

Thank you for your replies, I'm amazed and totally impressed with this lovely forum, I'm loving the support and encouragement, very much appreciated.

I'm at the beginning of the programme...two runs in, and have to say, I really don't like running lol, that's because I'm unfit, and not used to exercise at all, however, through this forum I'm feeling very positive and motivated and that's thanks to you guys.

What I would like to ask is, I work nights. they have a gym at work with a great treadmill, if for some reason I miss a run, would a run on the treadmill make up for it? 

[pete_be_healthy in reply to jill2304]

I have done all of mine on the treadmill so as far as I'm concerned treadmills absolutely count, it's a little different, but it's still running. 

[secan Graduate in reply to jill2304]

Sure, running on a treadmill is absolutely fine... if you can endure the boredom of running looking at a wall and going nowhere (😝)

[Bundoodle Graduate]

Just wait until you have had a great run and can't wait until the next one! I run on Monday, Wednesday and Friday and after smashing W3R2 I was raring to go the next morning and had to have a strong word with myself to stick with the programme and take a rest day. Even though I had an awful W4R3 yesterday I am looking forward to Monday to start Week 5. Use the forum to help get you through the bad days, it's full of wisdom, compassion and support. Thanks to the people on here I think I'm hooked on this running thing and I love it 👍. 

[borodajko]

I find it very difficult to do three runs a week, due to being busy / not wanting to, but I just do what ever I can. This week I have completed week 8, even though I started in late November. Sometimes I don't run for two weeks, but I just re complete the last run I did and it seems to have worked, I can now run 5K without stopping. 

[JaySeeSkinny Graduate]

I ran every other day on the programme, which meant I ran 3 or 4 days a week. Always with a rest day in between. Still it is not a bad idea to have a couple of days off once a week - but I got well and truly addicted and couldn't wait to run again. Find what works for you and enjoy. But do take the rest days, they are very important.