Would you say it's okay to run 4 times/week every other week?

[Alice_]

Hi everyone,

I'm new here -- I recently started the programme, and although I'm finding it fairly hard, I'm enjoying it, and am very excited to see myself grow stronger!

I just finished W2R3, and although I took a rest day between each one, I still have two days left this week. Should I repeat the run a fourth time in a day's time? The way I calculated it, if I run every other day, I'll run 4 days a week every other week. But the plan only mentions 3 runs/week, so I'm not sure if this would be considered a bad idea. I just feel a bit wary somehow about taking two consecutive rest days -- like it'll make it harder to get back into it when I start on the following week....?

[Qscout Graduate]

I took the extra rest day and only ran 3 days in 7. For the longer runs towards the end of the programme you may be glad of the extra day off.

Also I found by sticking to 3 days in 7 I had better flexibility if for some reason I couldn't run one day I could leave it go the next and still stick to the 3 runs a week.

Although they are "rest" days you can do other exercise, swimming/walking.

[unlikelyrunner Graduate]

I'm doing the same as Qscout - 3 runs over 7 days and use the extra rest day flexibly depending on what else is going on. In weeks 5 and 6 you do a big 3rd run, so an extra rest day feels good.

[Oldfloss Administrator Graduate]

Two rest days are no problem... I run Sunday, Tuesday, Friday

[IannodaTruffe Mentor]

C25K weeks don't have to coincide with calendar weeks.

Run every other day if you wish.

[Alice_]

Thanks for your input, everyone. Yeah, I can imagine that once I get into the longer runs, it'll be nice to have an extra day to recover. I might try out 4 days a couple of times in the earlier few weeks, if I feel up to it, and then tone it done once I get to the longer runs. And yeah, the fact that I can do other forms of exercise on the rest days is something that I hadn't really considered or planned out -- I like cycling and walking so I might input either of those in between the runs...

[Steved110 Graduate]

I tried to run every other day and got through the 9 weeks a bit quicker although did have to take a week off for man flu.

I have found as the runs got longer its harder to make time for them which means the fight against backsliding is constant!

[KOwens Graduate]

Since I started C25K in Apr I have (without fail) run every other day. It got me through the programme a little more quickly but for me, it was all about momentum. Even now I have graduated I still feel the need to go out every other day, not because I particularly love running but I want to keep the momentum up. So go with whatever suits you.