Couch to 5K
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W5R3 the day after R2?

Hi

I just signed up to this board last week, and I'm loving reading other people's comments. I just wanted a bit of advice - I usually take a day's break between runs but this week is really complicated. I ran yesterday afternoon - would you recommend that I repeat R2 today or go up to R3 or skip today altogether? I am unlikely to be able to go out tomorrow or Thursday, and I really want to keep going, especially as I had to stop after W6R2 in September when I got injured, and I started again from scratch last month.

Thanks

11 Replies
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Well done on what you have already done, you are doing great!

Never run consecutive days. As a new runner your legs are not ready for that and could easily result in overuse injury. Take a couple of days break and then run your next run on the programme.

Keep going runner🏃🏼‍♀️🏃🏻🏃🏼‍♀️🏃🏻🏃🏼‍♀️

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I am sitting here in my running gear, but I know you're right! I think I'm scared that if I miss a scheduled run I'll find it too easy to abandon altogether. Luckily I'm looking after my friends' cats over Christmas and they live about 20 minutes run/walk away, so that'll keep me going.

Xx

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Do a bit of yoga or Pilates on YouTube maybe? Walking is great, it will help loosen your muscles.

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We never recommend that you run consecutive days during C25K if you are new to running.

When you run your muscles develop micro tears which repair and strengthen on your rest days, not while running. No rest, no repair, no strengthening therefore increased injury risk.

Non impact exercise will increase the blood flow to the damaged fibres and improve repair without risking further damage.

For the sake of finishing the programme a day early, is it really worth taking the risk?

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"For the sake of finishing the programme a day early, is it really worth taking the risk?"

Of course not! I'm not really in a hurry to finish, I'm just not very confident that I can do it, and if I don't keep going I definitely won't get there. My last injury started on W6R1 and I took a day's rest then completed W6R2 but could barely walk afterwards!

Thanks for the support and advice.

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As you already got injured you will almost certainly get injured again should you not rest between your runs. Just like taxes and death, injuries are also a total guarantee if you push yourself hard even if you think you can do it.

Makes no difference if you skip a run, you're in charge and there is no rush here.

I also started from scratch because of an injury, but being a master of stupid injuries l actually started the program 3 times, finishing twice (don't ask).

As for motivation? Why did you start in the first place? It that reason still here? There, that's your motivation and in the long run when you see all the changes and benefits you will be unlikely to ever stop running again.

Look after yourself and enjoy your running! :)

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Thanks. :)

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Hey, definitely have your day of rest. If you’re worried about having a few days off running before doing Run 3 could you maybe repeat Run 2 and then carry on as normal? You’re doing great by the way :-)

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Thanks :)

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You had the advice.. I hope you took it:)

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I certainly did and the gods have smiled on me - I now have tomorrow morning free if I get up early, so I'll go out then!! Thank you everyone.

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