3 runs per week

[Loudk]

Hi

I’m starting couch to 5k tomorrow and the app only shows the first 3 runs, daft question is that because you only do 3 runs per week?

Do I run one day then miss the next or does it not matter?

Thanks for any advice.

Lou x

[Rammy75]

Hi, well done for starting!

The ‘week’ thing is a bit misleading, it may take more than a week, maybe less. The idea is you do each run once (maybe more if you’re struggling).

Make sure you have at least one rest day in between runs (you can do other exercise though)! And aim for one complete rest day per week.

[Tbae]

Yes.

It does matter. Repair day after a run day.👍👏👏

3 runs per week.🤔

Essential reading FAQ Posts.👍👏👏

Well done you for getting started. This will change your life.🌟👏👏

[Loudk in reply to Tbae]

Change my life!

I have never in my life fancied running, I honestly don’t get it, but I’ve never done any running apart from what I was ‘forced’ to do at school.

I have thought about doing couch to 5k for a long time now but never had the guts! But I’m definitely going to give it a serious try and my daughter is going to do it too (moral support).

I honestly hope I can say its changed my life at the end as that I enjoy it.

X

[Loudk in reply to Loudk]

Ps thanks for the faq pages, I hadn’t seen that. 👍

[linda9389 Graduate in reply to Loudk]

That's exactly how I started, with my daughter too. Almost a year ago now. Absolutely the best thing I have done in years. Still running three rimes a week and loving it. Getting started is the hardest part. Keep posting and keep reading. This is a great place for info and support. Enjoy! You can do this☺

[Superstarnewbie Graduate in reply to Loudk]

I was feeling the same about it 3 weeks ago! Now on week 4 and completely surprised about how good running makes me feel. I am literally buzzing for rest of the day. I have loads more energy and the best bit is that my tummy is looking thinner by the day !

[Tbae]

This is the best decision of your fitness life.

Believe it and believe in you.

Trust the programme and the facilitators and forum.

Enjoy it and your daughter too.🌟👏👏Important, Take it at your own slow and steady pace.👏👏

I am 74 and have just started

my running life.

Best decision ever.👏👏💫

[AlMorr Ambassador Graduate in reply to Tbae]

Well done 'Tbae' being 74 and just started the couch to the 5k program should be an inspiration to all of us who are thinking of doing it. I am 71 and have done week 1 of the program. I did extend it a little to complete on a 5K course which I did in 42 minutes, walking for 2 minutes, running for 60 or 90 seconds, then all that snow and ice came and stopped my training. Once the warmer weather comes I'll try again starting at week 1.

[Tbae in reply to AlMorr]

Hey Al that is kind if you.🤔👏👏

I am only a chicken when you read of others that have completed this jewel in the crown programme.🤔HealthUnlocked.

I am just tickled pink to have found this forum. All of it , is just a gift to the world.

I am impressed with your time Al,🤔I can only dream of that at the moment.😂😂

Every success when you start cracking on again.👍🌟👏👏

I will watch with interest your story.🌟👏🌟

No cracking on Al,🙈😂😂 sorry, 🤔 just slow and steady , 👍 it is the only way👍. That one , as the say , is a no brainer🤔🌟👏👏

[AlMorr Ambassador Graduate in reply to Tbae]

That's just the correct way of doing it, "slow and steady" the reason I know of that 5k course near to where I live in Cumbernauld, that's 13 miles northeast of Glasgow Scotland is that last December there was what they call a 5K Santa dash, I was a spectator but I took note of the exact course which is all off road and around a loch. A few weeks after that event I walked smartly around the course in 48 minutes, a week later I as I have said did in 42 minutes following week 1 of C25K program. This very morning I was not in the mood for going very fast but I decided to stroll around it in a time of 1 hour, all those Easter Eggs I was given yesterday took there toll on me, I hope you had a Happy Easter.

[Tbae in reply to AlMorr]

Gosh, Al interesting.

I am an exiled Scot , West Highlands, living on Anglesey.👏👏

Once visited NEL in Cumbernauld when I worked at the Falkirk Rolling Mill.

Happy memories of central Scotland.🌟👏👏

All the best with your running , now that the weather is improving.

Been a tough one.🙈🤔🙈🌟👏👏

[Hidden]

read the faqs that’ll put you on the right course. Please remember the 9 weeks is not an obligatory timeline, most of us including me took longer than 9 calendar weeks to graduate. The main thing is to be well rested and to give your muscles and bod time to repair itself. As you get further in the plan and extra day or two of rest won’t hurt either as the cumulative impact of the running kicks in.

Blooming good luck for tomorrow the first run is by far the hardest one to do - after that you’re on the plan. please let us know how you get on - we love to read the stories...

[Elfe5 Graduate]

Hello and welcome! The C25K is a really good program and this forum very friendly and a great source of info. Sorry, I don’t know about the app ( I used the podcasts) but other people will be able to advise you. You always have a “rest” day ( or more than one if needed) between running days so your muscles can repair. However lots of us do non impact exercise on rest days, eg walking, cycling, gym, yoga, Pilates. Just take one run at a time and go really slow and steady - as slow as you need to be comfy- a walking pace light jog is fine. If you keep posting we will cheer you on! 😀

[Bluebirdrunner Graduate]

Good luck with Wk1 R1 Loudk...you can play music alongside the c25k app, it will go quiet when you receive coaching. Each run will be ticked off as you move through the program...

healthunlocked.com/couchto5...

Here is the link to how to follow the plan, which has lots of useful information.

Always take at least one days rest between run days, do some gentle stretches after your warm down walk while your muscles are still warm, and keep hydrated...

Good luck and keep posting

Enjoy it! 😊...

[Jen58]

One rest days rest in between runs they say 😊

Do this program in your own time 👍🏻

It’s taken me more than 9 weeks and I am still here

Life sometimes gets in the way ,

Yes I am enjoying this program but it’s not going to take over my life totally 👍🏻

There are others who will disagree and run come hell or high water . Good luck to them . Good luck to you also ... do what’s right for you .. this group will encourage you no matter what 👍🏻

[Oldfloss Administrator Graduate]

Please read this...

healthunlocked.com/couchto5...

Three runs a week... at least one rest day between runs... that is absolutely non-negotiable.... more if you need them... you work the pattern out to fit your lifestyle. I run Sunday, Tuesday and Friday

Slow and steady is the mantra... and keep posting too

Welcome!

[MsFickle]

Good luck - it will change your life - you will feel amazing after each run knowing you have completed the run. I followed the programme(first time I have ever followed something through ) with a rest day in between and so far I never had an injury. This forum is amazing for support.

[Maybe58 Graduate]

Hello! I shall follow your posts to see how you get on. I also start today so it looks as if we are starting in the same week. Good luck!

[Loudk in reply to Maybe58]

Thank you Maybe58, good luck to you too.

It’s snowing right now so I’ll wait until it’s cleared later on today (hopefully).

[Maybe58 Graduate in reply to Loudk]

Snow stopped yet?

[Loudk in reply to Maybe58]

Yes and it’s raining now so if it clears we are going to go for it. Giving it until 6 pm.

[Loudk]

Thank you for everyone’s words of encouragement! I’ll keep you posted.

Can’t believe it’s snowing on my day 1! But hopefully it’s gone later on.

[Tbae in reply to Loudk]

The running gods are with you.🤔🌟👏👏

They just want to challenge you.🤔🌟👏👏

Slow and steady and keep safe.💫

[NiceBloke Graduate]

I'd agree that the rest day is important. I've been very motivated and it's all felt good so I've sometimes got a day ahead (doing a "week" in 6 days) without a problem, but I have been a bit silly the last few days - w5r2 on Friday, then a parkrun on the Saturday on a whim, and W5R3 this morning which felt awful. I want to get a run in on Wednesday as I am somewhere where it would be nice to run, bit I'm conscious that maybe an extra day off might be good...

[Hidden in reply to NiceBloke]

I really would advise caution- better to get there all in one piece rather than being unnecessarily injured. You can run more when you have the fitness and experience.

mrrun has a very cautionary tale to tell....

[Tbae in reply to NiceBloke]

Be kind to yourself and stick to the tried and tested programme.

The repair days are non negotiable.They are essential. They are not rest days, just days that you cannot do any running or impact stuff. You can do walking , cardio stuff and strength.🤔👍👏👏

You can go through the programme by running every second day, for all of the 27 runs, if you are comfortable, it is not a race, it is a building programme of your legs, lungs, body and running brain.You need time to keep everything in balance and give yourself that core gift that you can always call on later ,if necessary ,on your continuous improvement journey.🌟👏👏

[NiceBloke Graduate]

Thanks all. Will be mindful. Once I have set my mind on something I am not the most patient but will be careful. Maybe a couple of days rest now, w6r1 on Thursday and gentle parkrun on Saturday (I'm doing 4.5k on the c25k runs anyway). Did read Mr.run's story and have taken note!

[Maybe58 Graduate]

Hi!

Did you make it out yesterday or were you snowed off?

[Loudk in reply to Maybe58]

Yes snowed off but did it today!

[Loudk]

I finally did my first run today! And it wasn’t as bad as I thought it would be. I was pretty out of breath at first but not too bad by the time I’d finished.

I’m actually looking forward to my next one on Tuesday!