Couch to 5K
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W1R3 done... rest 1 day or 2 days?

Done my 3rd run today and so far so good

Should I now allow 2 days rest to fully recover or should I just go for week 2 after the usual 1 rest day?

Thanks in advance for your advice

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If you feel ok 1 days rest is fine. Many do run on alternate days. But if you feel like your body is asking for another day, then listen, especially as the runs get longer further into the programme. This is your plan to do the best way for you.

(For info I generally run Tues/Fri/Sun as that suits my life.)

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Thanks Annie. I think I will be fine with another run this week. Maybe next week onwards, I will need 2 days

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As long as you have a rest day it's up to you if you want 2. I never manage more than 3 in a week as other hobbies get in the way, work and life gets in the way 😉

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True. I have a surprisingly easy week this week due to lot of people on holiday for half term. I guess once they are back , it will be tough

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Hi, I’m at the same stage as you. I’m going to do a 4th run this week rather than have 2 rest days but stay on the week 1 programme.

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That’s a really good idea Joanne. Could help get used to the running. Didn’t think of that

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I varied it to be honest. Occasionally took 2 days rest when I felt I needed it, or life got in the way. But generally I was always itching to get out again, so only took one day's rest! Listen to your body. Sometimes taking 2 days make for a better run the next time you go out, especially after the longer runs!

Congratulations on completing week 1, runner!

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😊 thank you. Will do one more this week and watch my body says :)

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I’ve just completed the additional run and was fine. I’d prefer to drop back a step and do a week 1 run than overdo it and feel like I’m not meant to be doing this programme! I have a history of ‘failed’ attempts at being a runner and humiliating memories from PE at school so want to go slow and build confidence. Well done ranalite for completing week 1 too!

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Don't worry Joanne - your history is history 😀. This is the way. I spent years trying to run and getting nowhere. I had a circuit I kept trying to run and kept giving up because I just could not run. Then I found C25K and graduated at the end of October 2012. I'm doing a half marathon this weekend which may, or may not, be a five year celebration of running (depends on finishing time - same day would be appreciated!)

You can do this just take it slow and steady, that really is the key.

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