W3 🏃

I've completed my W3R1 and would like to do it again . Do I have to leave a day in between each run ? as on the days I do run I feel I'm starting again and it takes me a while to 'catch my breath' and get going

[Oldfloss Administrator Graduate]

You do have to take the rest day...absolutely.

Please do not be tempted to miss a rest day...as all of the seasoned Graduates will tell you, it really is the recipe for disaster. We have had folks, who run on on consecutive days, miss out runs, miss out weeks even and go far too fast...they usually end up on the IC, or just disappear from the running path

On your rest day, do other exercise.. walking, yoga, Pilates, cycling, swimming.. anything you fancy

The NHS strength and Flex exercises are great for a rest day and many of us did them alongside C25K as they help build up our running muscles

nhs.uk/Livewell/strength-an...

As you move on and you get stronger, it starts to fall into a wonderful pattern and you relax into your runs more. Keep it slow and steady and you should be fine.

Focus on supplementing the running and move on with the set programme...you are doing wonderfully

[Hidden in reply to Oldfloss]

Thank you for the great advice. I really want to succeed in this so doing something else on my rest day is a really good idea. Fingers crossed I'll get there 🙂

[Oldfloss Administrator Graduate in reply to Hidden]

Yeay! Go you.. you will get there.. we ill be watching for your posts and asking where you are if we don't see them

[Hidden]

Deffo have your rest days, ive just gone out and brought a bike to go cycling on mine to keep up the fitness, didn like sitting around doing nout on my rest days

[Oldfloss Administrator Graduate in reply to Hidden]

You are doing the right thing... well done! So much to do on rest days...and don't forget any heavy work, gardening, housework etc counts in there too!!

[IannodaTruffe Mentor]

Rest days are as important as run days. Your body repairs and strengthens the micro tears that occur while running. It is said that once you have been running regularly for a year that you can consider running on consecutive days, but that seems pretty arbitrary to me.

Most people find the first ten minutes of any run hard going, so you are not going to solve your problems by running every day.

Keep going, you are doing brilliantly.

[misswobble Graduate]

Running legs are built on the rest day. Repair and renewal takes place. Hurrying the programme is bad! We have to take it slowly. Slow is the best way to do it safely and avoid dreaded niggles or injury 🙂