Hello
Ok so although I am 3 stone overweight I am finding that the runs are under-control (can’t believe I’m saying this!)
Firstly , I am only on wk5
I am tired after the runs but not exhausted
1st 3 weeks I was exhausted
Week 4 I was able to do an extra run twice. I always have a rest day from running.
My question is this. Can I run twice in a day if I am able to and can I count as two runs out of the three per week?
Absolutely not!
Your muscles develop micro tears when running, which repair and strengthen on your rest days, not while running. No rest, no repair or strengthening, therefore increased injury risk.
So one workout per day then a rest day between. Doing any more will risk any further progress and could cause permanent damage.
Okay you might get away with it, but why risk it.
No, don't go there! This programme is carefully structured to minimise injury and failing to finish. Which is why it's so important to stick to the rules and follow each run as it says on the tin.
The rest days between each SiNGLE run are when the magic happens and the muscles get stronger and we build our running legs. You are a very new runner and although, fitness wise, you might feel you can run twice in a day, your joints take longer to catch up and doing too much too soon will take you to the IC (injury couch) very quickly. You really don't want to go there ☹️
Of course, there's nothing to stop you running twice in one day but why would you play Russian roulette with your running body?
Anyway, what's the hurry?
Thanks
Makes sense
You can do other cross training on your rest days........ swimming, cycling, yoga etc as long as it is non impact.
At this stage the runs ramp up and become more demanding. Even an experienced runner will not do demanding runs on consecutive days.
It is often stated that you should run regularly for at least a year before running on consecutive days.
Ease back. Overtraining is not clever.
NO!! Never run twice in one day you need your rest days!!
NEVER!!! Okay... I was shouting a bit there...Just a bit grumpy today with a few folk wanting to miss runs and weeks and run every day too... Sorry!
But... no, no, no! Just as IannodaTruffe and Irishprincess say!
This is a slow and structured programme... follow it... and stay injury free.
There is so much else to do on rest days... building up your stamina and strength..it is not just about running and legs 
I've only just finished week 8 😄😄🎉! Whoop!! And I'm so very pleased as I didn't really expect to actually get this far, having failed at interval training before so please! trust the programme and control the urge to run out of sequence - patience really pays off. 😊. I had to battle with not running two days in a row especially as it's all gone so well for me... but I truly think the reason it's worked is not just the my commitment and mental attitude but staying true to the programme - it's superbly designed for our success 😃.
All the very best for many enjoyable and injure free runs 🏃♀️🏃.
there are plenty of other things to do for all round fitness besides running that you can do (and should do) every day. I hesitate to say squats, but squats for example.
I personally think it's great that you're so enthused. I've been reading a bit though and it's in the "recovery" period that you build strength and stamina. Indeed, the more you minimise stress and the better you sleep, the more fat vs muscle you will burn as you lose weight. Sleep is skinny is my new motto.
Anyway, use the enthusiasm to do other types of training for strength -- yoga, squats, juggling, walking on your hands -- something fun, I think, but not running. And sleep yourself strong and skinny
although not skinny. No one wants to be skinny, Skinny is a pejorative.
Be lean. Don''t be skinny.
....and the skinnies silently hang their heads...
Lift skinnies, lift! Eat and lift and lift and eat. You ahve nothing to lose but ... well, nothing to lose at all. Gainz! Gainz!
Oi! I'm from the lean camp! We eat good, we work hard, us leaners 
Lean is good.
"Be lean!" was my original exhortation, you may find.
Skinny is not good.
I work hard at being lean. I am 8 kg and 9 percent body fat. It took a long tie to get here from skinnyfat.
NO!!!!!!! It's amazing that you are so committed and enthusiastic about running but your running muscles need the rest days. You can do other things - there has been the occasional day when I have done a 30 minute run and then done a spinning class - but never overdo the running at this stage. Your legs need to gradually strengthen. This is the first time I have ever been able to run for more than a few minutes. I remember that about 15 years ago (I'm 45 now) I decided I would learn to run. I followed what was supposed to be a beginner's programme but it was pretty intense and much more intense than the C25K programme. After a few weeks I damaged my knee so badly that it's taken me another 15 years to even try running again. I still have problems with the knee and when it's a bit tweaky I take a few days break but I am certain that the injury only happened in the first place because I pushed my body too far too quickly. I would hate to see your enthusiasm for running landing you on the dreaded injury couch - better to be a tortoise and get to the finish line than be the hare and fall short!!!!
The programme is a whole 'thing' - it is not a matter of ticking off 27 runs. It is also ticking off the 'holding back' - the non-running days, the walking intervals. This is what builds the healthy sustainable habit. Stuff needs to happen in your mind as well as your body.
It is absolutely lovely to graduate from the programme, a sense of achievement that can never be taken from you even if you never run another step. But the objective of the NHS in putting this particular presentation of C25K out there, free, is to give people a tool and a habit for regular exercise at a safe level for a lifetime.
When I attempted no rest runs, my physio just could not believe her luck. My payments were missing links for her new car.
Please listen to all the advice given above.
On my rest days I do a workout at the gym and sometimes swim. I work on core and upper body strength as well as no impact cross training or on the ski machine.
You could use the strength and flex exercises which accompany the C25K podcasts.
I also swim when I have time too.
There is no rush to get to the end of the programme. I restarted the programme last October, took it slow and steady, had a couple of spells on the injury Couch , but less than a year in I have safely just completed my first organised 10k event. So slow and steady definitely wins the race.
I had several months off running a couple of years ago after breaking lots of ribs in a tree incident. When I could finally run again I quickly moved to two a day runs. My wife left me and my dog had a third eyelid prolapse. Now we have Trump.
Don't risk it.
Oh Rignold. 😀
I can do an extended version of this set to a Hank Williams melody
I would pay good money for that.
So I think you might have been told no running but rest days definitely don't mean you have to go back to the couch 😇👍🕺🏼🏓🏋️♀️🚴🏻.... etc
W3r3 - can I run consecutive days?
Can I run consolidation runs every day or just 3 times a week
W3R2 & I can now run for twice the amount that I could do last week
Is it a disaster to only run twice weekly after graduation?
Can I do the same week twice?
