.....is there anything you would have done differently, in hndsight, when you look back over your C25K runs? I'm wondering in particular whether you would have taken more rest days is two on occasion rather than one? Do you think here's any good reason not to take an extra rest day rather than feel tired and achey for nine plus weeks solid?!
You see, if I were to ask my body if it actually wants to run tomorrow, the answer is "No, I want to go to sleep"! 😑 zzzzzz!
I often took an extra rest day when I felt I needed to. It's good to listen to your body.☺
Why not listen to your body, and give it an extra day off? It's not a race, you'll run better for a break...
Yes, good advice, recharge the batteries!
Hi Blue-Jay .
From your previous post this seems a recurring issue, not surprising with three children to entertain. So don't be too hard on yourself, you are doing great.
Most people run three times a week rather than every other day. So that gives you a two day rest each week. Take this at any point in your week. But more than that, if you always need two days break between runs then take it. It is your journey and it must be in your own time, listening to your body and responding accordingly. We are all different. The important thing is to keep running, slow and steady at all times.
If you are not usually tired in this way I would see your GP for a check up, it may be you have a bit of a bug or some such thing.
Would I have done anything differently? Yes probably. I would have taken a little longer than 9 weeks to graduate thereby allowing a little more rest and recouperation between the longer runs.
Keep going runner, you can do this.
You body knows.. listen, rest and recover 
What would i have done differently...? Realised I was 65... needed to be sensible and not done silly things... But.....on reflection... no... I would not have changed a thing :)x
You are doing wonderfully.... take as long as you need !
I was fairly sporadic with rest days due to work commitments, sometimes taking three in one go and even going without in the early days of the programme when it was mostly walking (not that I recommend this). In terms of what I'd do differently - I made the mistake of trying to replace all other forms of exercise with running instead of adding running in on top. Once I started alternating a run with a swim or a cycle, I found I actually had more energy on my rest days rather than less. Have you thought about taking an extra rest day but doing something with less impact instead? I thoroughly recommend a nice, relaxing swim if it's an option for you.
It 's funny you should say that, I'm wanting to get a bit of cycling and Nordic Walking into the mix! A swim would be gorgeous but probably a bit too time consuming at the mo. Lovely to read about your experience, thank you for sharing that. I feel inspired now to weave more rest and low impact exercise into the fabric 🌻
Its your journey and it can take as long as you like Blue-jay. There is no pressure to run every other day, and as the runs get longer you can benefit from extra rest days.
I started the plan in April, ran on Monday, Wednesday and Saturday for a few weeks then hubby needed to take some time off with his knees and get better shoes so I carried on with Week 4 for a while waiting for him to be recover. I went on holiday after week 5 for 2 weeks then picked up again and carried on. With winter coming we moved to the gym and treadmill and I did some of my runs indoors and one on Saturdays. Finally graduated in November and did 5k in 38 mins on the treadmill shortly after that.
So seven months doing the plan, but I loved every week, enjoyed being able to run and the feeling of success after completing a run. No injuries, no dread..
So my answer is no, there isn't anything I would have done differently..😊
Yes, I would have said to myself, the plan is a guide, it is not rigid, you do not have to do 3 runs a week, everyone is different.
I kept getting to about week 8 or so and got over use injuries, plantar fasciitis etc., then one day, had a light bulb moment and 'allowed' myself extra rest days, I settled on two runs a week, once I did that I went on in leaps and bounds.......did my first half marathon this year........on two runs a week.
I do add in cross training, low impact, weights etc., but 'high impact' twice a week only.... and that has worked for me
Hope that is helpful.
Mx
Oldfloss sums things up as ever ... I'm like her and should have realised how old I am! I took months to get to the end of C25K and got there by sheer determination and several programme restarts. In hindsight what would I have done differently, well for me that's simple: I should have tried to enjoy the journey, been less hard on myself. I'm only now starting to actually enjoy my running - for me a handicap race on Thursday this week should be fun! Some of the folks on this forum who helped me through my darkest moments (and kept me going) find it hard to believe sometimes that I now use the "Enjoy" word. I'm SO pleased that I did the programme though and extremely grateful that as an oldie I can still do it. Always listen to your body: every week in the programme I would take those two-day breaks and still do now - maybe I'll go for a swim or a core session in the gym but give my old legs the rest they scream for. Keep going, take extra rest days if you feel you need them and if you possibly can ENJOY THE JOURNEY.
So, so true David... you have summed it up!
It is all about the journey and enjoying it ! We may be old, but we totally live every single moment.... go us!!!!x
Hiya, I'm no expert but have frequently taken extra rest days if I've been too tired or sore to run and I'm now on week 8 and amazing myself that I have progressed to running 25 minutes non stop.
I absolutely think you should listen to your body. After my first non stop 20 minute run in w5 my legs felt totally shot and it was 6 days before they recovered! Yes obviously the programme is taking longer than 9 weeks by sometimes having extra rest days (the 6 days was an exception, it has been generally 2 rest days rather than one if I've felt the need) but it hasn't prevented my success thus far at all, just taken longer.
Enjoy! 😊
I think you're think you're doing just great & being sensible listening to your body. I too often had 2 days rest towards the end of the plan & although I aim to run 3 times a week now, I usually have 2-3 days off in between runs. It's easy to forget that C25K is part of something bigger, more long term & the first 9 weeks are slowly helping to build us up in strength, stamina & technique for future running in whatever form that may take.
It's good to read that people do take what rest they need. I wonder why this point isn't made on the NHS C25K web pages, as we're all different, varying widely in age, fitness, experience, lifestyle etc. My next door neighbour was thinking about starting the programme but seems to have backed off, possibly finding the prospect too daunting. I'm so grateful that people are so supportive here, and so willing to offer guidance and advice. Feeling very blessed!
I think I was pretty lucky that I was able to stick roughly to the program and complete in just over 9 weeks, with I think one run missed and one practice run. For myself, I had to be quite disciplined about scheduling my runs and sticking to a plan, otherwise my gremlin would have easily taken over. Also I swim in a club once a week, so that night is ruled out for running. But I did just once or twice tweak my days in the week around, so that for instance my 2 day break coincided with forecast very heavy rain. I think it really depends on how you feel, and how self disciplined you can be - good luck!
Wow, that's amazing that you completed in just over nine weeks! How tired and achy have you felt throughout? Have you "ignored" fatigue and found you managed better than you expected?
The running and swimming sound like a good combination! 😁
I think some of it was luck 😊 I chose to start when my head was in the right place to tackle the program and stick with it. I already did quite a lot of walking and the swimming so fatigue not too much of a problem. But did ache a lot - had to make sure I did a proper set of stretching after each session. But the aches reminded me I was off my butt and getting fitter. Now trying to run 3 times a week, did 5k last night, still aching this morning 🙂
No running today - Parkrun killed me! 
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