How many times a week?

[Kebub]

I am about to start the couch to 5k and am a complete novice who has always seen running as not for me. It does not say anywhere that I can find of how many times a week you need to do the run for. How many times a week have you found that you need to do the running for? Thanks!

[mrstickle]

Hi Kebub, It's 3 runs a week over 9 weeks, in theory 27 runs, a "rest day" should be taken between run day's. The podcasts are very easy to follow - I'm back to the start (again) Good Luck

[Lauracorin]

Yes, three runs a week. If you listen to the first podcast, it will tell you to take a rest day before running again. It's really important to give your muscles (and brain!) that time to recover. I'm on week 5 and am impressed by how well the programme is designed to slowly and steadily build fitness.

Have fun!

[Hidden]

Hi Kebub I have just completed my 1st week. I will not lie I struggled 1st run and had to cut run 2 short but on today's run i enjoyed the lot from closing my front door running the full course of where i was running and back to my door. The every other day I would do some form of cross training. The first day is a daunting time but once you get into a rhythm and also a routine of time and location you will be fine. Good luck we are all here to support you.

P.S. on day 1 i could hardly breathe jog 1/8 but managed through rest and run 2 and today I was breathing fine. Warm up and cool down are an essential.

[allegrachick Graduate in reply to Hidden]

Agree with everything you say runchellerun89 - week one was an absolute killer. I'm now on week 4 and the going is tough but I am amazed by how much I can do now. Compared to struggling through 60 seconds a few weeks ago, I can now survive five minutes on the (slow) trot. The programme really works.

[Hidden in reply to allegrachick]

fab. I know when i saw 90 seconds running i freaked a bit but I can do it.

[NeverSayNoToJeffing Graduate]

3 times a week and make sure you rest in between - it's important. Post often and especially if you're having a wobble as we're here to help you through. When it gets difficult remember that we have all been where you are - we graduated and you will too. Adapt the programme to suit you. If you're struggling, treat a run as a practice. Repeat weeks if you feel you need to build on your mental strength, it is surprising how much of this running lark is in your head.

You will amaze yourself, you'll doubt yourself but ultimately you will be very proud of yourself.

You're not alone. 🐢👣🏃🏿

[Redbillie21 Graduate in reply to NeverSayNoToJeffing]

Absolutely agree with every word you've said Donkeywhistler 👍

[allegrachick Graduate in reply to Redbillie21]

Ditto - agree with the comments above. I am taking two weeks to complete week four! OK so I'm slow but I'm getting there.

[catorezzi Graduate]

Hi, it's 3 runs a week with a rest day in between runs. It's super easy to follow! Good luck!!!

[Oldfloss Administrator Graduate]

Hi and welcome...

If you are doing the C25K programme, download the podcasts, that tells you everything you need to know

Here is the link;

nhs.uk/Livewell/c25k/Pages/...

Follow the programme carefully, take the rest days and make sure you just do three runs per week.

Take it slowly and steadily; you will hear that so often on here.... the journey to Graduation in nine weeks, or however long it may take you, should be fun and injury free. The idea is to be able, at the end of the programme, to be able to do three runs, of 30 minutes.. comfortably; the 5K misleads us, but it is a catchy title

Other exercise on rest days can help too; many of us swim, and walk or cycle or do yoga!

Keep posting too, there is so much expertise on here and support and friendship for your journey!

[ju-ju- Graduate]

It's 3 runs a week....

[ladyharvills Graduate]

Well done for starting this! I spent the last 5 decades thinking I couldn't run. I graduated last Easter and am now following bridge to 10K. If I can do it then anyone can! It's a great way to keep fit and a good habit to keep, regardless of distance or time. I find my local Parkrun a good motivator too.

[Redbillie21 Graduate]

Keep us informed of your progress. It's important for you and we all want to support you because we've been there, done it. Well done for taking the first step 👏👏👏