How best to change run days.

[babyboysmommy]

I've completed week 1 & do my first run of week 2 tomorrow. I ran Tuesday, Thursday & Saturday as I just suddenly decided to give it a go. I am going to need to change the days though after week 2. After Saturday's run should I take 1 rest day before starting week 3 or should I take 3 rest days? I need to switch to Monday, Wednesday & fridays. Thank you.

[yatesco Graduate]

Your body hasn't had much time (cardio, muscles, nerves, tendons etc.) to get used to this running regime. The danger is doing too much too soon, so a rest day in between runs is _much_ safer than two runs and then two rest days.

If you feel great then that might not mean it is OK as you can't feel your tendons etc. Leaving two or even three rest days is fine.

Really, you will probably be fine, but then again you might be the one who isn't.

Better safe than sorry - this game is all about improving _slowly_ :-).

[babyboysmommy in reply to yatesco]

I wouldn't do two run days together. I would take Sunday & Monday as rest days before starting a new week. To change days I need to either have just one rest day, Sunday or 3, Sunday, Monday & Tuesday before moving up to the next week. Just wondering which option is best.

[yatesco Graduate in reply to babyboysmommy]

Ah I see - that will teach me to skim-read :-). I would take the one day and run Monday then.

[runswithdogs Graduate]

The only rule is one rest day between runs. If you like running every other day, this could mean four runs in a 'week'. But never worry about three rest days, often it's great to give yourself a break. You can do other activities on those days if you like.

[IannodaTruffe Mentor]

I know some people like "run" days to be fixed, but you are in control, so as long as you keep at least one rest day between runs you can fit it into your life however you like. Your C25k weeks don't have to coincide with seven day weeks. I ran every other day during the programme, which means it can be fitted into eight weeks. Many others take much longer and that too is fine. Just remember, you are in control.

[Feelingsilly]

I don't run on set days of the week as it doesn't fit my shift pattern at work, so I usually run every other day. If a "run" day falls on a day I'm at work then I have to have 2 rest days.

There are no rules, the c25k "weeks" are more groups of runs than official calendar weeks. Enjoy!