Couch to 5k

[Unfitat]

As a newbie I'm trying to work out how to plan the 3 runs a week. I imagine it's alternative days? With maybe a walk in between on days off? I stupidly ran for 6 days in a row not realising properly after 15+ yrs of not running and my knees hurt and my right hip/lower back. I am having an enforced rest day today and then plan to try again on Friday. Then Sun, Tues, Thurs, maybe? Running 3 times a week is that how I should be planning it? I'm a bit confused? Thanks all

[DIHUDSON]

hiya, i started off doing the runs mon wed and Friday which suited my lifestyle but then to leave 2 days is not what they suggest so have done the earlier weeks without a days rest but did one run early am and 2nd run later pm. i think it's ok to go with how you feel, it's your time so enjoy

[mrrun Graduate in reply to DIHUDSON]

Nobody says that you can't take two days off. I do mon/thur/sat, and running on consecutive days will inevitably take you to injuries, your body needs time to repair all the little damage that you accumulate during the run.

[mrrun Graduate]

Please, whatever you do, do not run without at least one day of rest between the runs. You knees hurt? It's a matter of time before they completely give in, and then it's physio time. You must rest your body, that's essential!

[IannodaTruffe Mentor]

As long as you have minimum of one day resting between runs, you can arrange it as you wish. Rest days are as crucial as run days.......do not be tempted to ignore them. You can do any non or low impact exercise on the rest days.

C25K weeks do not have to coincide with calendar weeks. You are in control.

[SC1472 Graduate]

Just try to fit the runs into your week the best way you can - for me it was Monday, Thursday and Saturday as this was the best 'fit' around my work and home life. It's going to change to a Wednesday evening run shortly as the new term starts. Just make sure whatever fits your life you must have at least one rest day. If you find you need two rest days after a run then take two.

You don't have to rush through the programme as you should enjoy your improving health and fitness rather than worry about finishing the 9 weeks in 9 weeks.

[Razouski]

I would make sure you always have at least one rest day between run days, and sometimes it'll be two. You really want to heed the advice as it's on your rest days where small tears and damage to the muscles are repaired. 3 runs a week is more than enough, and the programme has been carefully worked out to maximise your chances of success, so it's worth sticking to the guidance given.

You don't necessarily have to have regimented set days as sometimes life gets in the way, but putting them on the calendar a week in advance is a good way of ensuring you actually do get out there.

Good luck and hope you enjoy it.

[Unfitat in reply to Razouski]

Thank you I'll stick to the 3 runs now on my second week! Def overdid it on my first week doing 6 consecutive runs!! 😏

[Unfitat in reply to Razouski]

Thank you def do that next week!

[Unfitat]

Thanks all!! Will def be more sensible next week and have days off as right now my back hurts! 😕

[Oldfloss Administrator Graduate]

As IannodaTruffe says... and not just a walk on rest days... some score strength and stamina exercise in there too

Rest days are absolutely essential... and take it really gently... aches are on thing, pain another... go gently !

[Coddfish Graduate]

You run at the most every other day (the rest days are just as important). I found it best to settle on 3 days in the week when I would run (so I had one extra rest day) because it meant I could establish a routine. Making running part of a committed long term routine is what this is all about (i.e. It's for life, not just for 9 weeks). You can consider dropping down to twice a week once you have graduated but I think for now it has to be those 3 times.

[Unfitat in reply to Coddfish]

Thank you I will