Couch to 5K
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C25k/running newbie!


I'm brand new to running but I've signed up for a 5k in September so I've got to get training! I have a few questions if anyone doesn't mind answering?

A few weeks ago I did W1 and 2 of the W2 runs - found W2 really hard and then had to stop for 2 weeks due to massive uni exam stress!

I started W1 again this week, done 2 runs and they are really easy so can I move back on to W2 or should I do the last W1 run? I am keen to get through it you see!

Also - can I run every day?

Thanks in advance to anyone who can answer and any tips would be greatly appreciated!



7 Replies

Hi and welcome, my personal choice would be to carry on with the runs as they are, your enthusiasm is to be applauded 😊

It is recommended you take rest days ,I.e run every other day, your body needs to time to recover and adapt ... You can do other things on rest days I.e swimming, cycling or exercise classes things that are not high impact.

You have plenty of time to be ready for your race in September ☺

I am sure You will do just fine, take each run as it comes, slow and steady is the mantra here 😊

Good luck and the main thing is enjoy the journey 😊

1 like


The programme can be used as a guide and you can skip runs if you wish, but l would recommend following it closely, as it will build your stamina gently with the risk of injury being reduced to a minimum. There is no rush. You are hopefully building the foundations of a lifetime running and getting through C25k a few days or weeks quicker is of no importance in the long term.

As for daily running, it is often stated that you should be a regular runner for at least a year before dropping rest days and even then you need to balance your runs over a week. Rest days, as advised by the C25k programme, are when your body repairs and strengthens itself. For a new runner to miss these is again increasing injury risk. The previously mentioned year is of course arbitrary and if you are young and otherwise fit then you may get away with daily running.

Injury can stop you in your running for days, weeks or maybe months. The decision is yours. I decided that the people who devised the training plan knew more about running than l did and stuck to it to the letter, only getting injured when l was out on my own after graduation.

Good luck.


I agree, thinking you've explained 'new to running' question very well ...for hgreer1089


First thing first; no, you cannot run everyday. You need rest days between runs to give your bones and muscles time to adapt and recover.

Second; why are you keen to get through it? If you are embarking into this programme to make running a regular habit, what's the point of completing it a quickly as possible? Then what? You will go from running... to running. 😉

Stick to the programme and do not rush it or you'll risk pretty serious injuries.

Welcome to the community.


I think the poster is keen to get through it because of being entered for a race in September, Although you are right and rest days should be followed as injury will delay progress more than not having rest days.


My best advice is to stick to the programme, and only run every other day, the programme really does work and by resting you avoid injuries.


There is plenty of time to work through the programme sensibly and get ready for the September "race" deadline. You just have to keep at it and try not to let life get in the way. Iannodetruffe's reply was spot on. And, in any case, come September you won't need to run the whole thing, or be spectacularly fast unless it's a qualifier for something, you will see some people walking. So do your best to stick to the programme and do exercise other than running on rest days. This is the best way to avoid injury and attain your goals. On the other hand Not doing w1r3 shouldn't hurt but it will not shorten the training process by much as we are saying not to run everyday 😀


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