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Couch to 5K
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6 day weeks? 1 or 2 rest days and when?

Hi guys I've a question about rest days/weeks. Is it crucial to to stick to a weekly plan, which would require 2 rest days in a row at some point, or can I just run on alternate days so that each 'week' is only 6 days long? I wondered whether it is best to 'rest up' for 2 full days after run 3 of each week, so that you are fully recovered for the 'step-up'? What do you guys do?

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Either. Whichever suits your personal schedule. It took me weeks to crack week one but after that I did pretty much do one day run, one day off.

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Whatever suits you and your lifestyle... Many run every other day, ( at least one rest day between runs is non negotiable_... I run Sunday, Tuesday and Friday... some folk run, Monday Wednesday, Friday and have the weekend run free because of family commitments..:)

The programme is so structured that you should be fine without two rest days :)

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Hi Adam - I think the only fixed rule is to have at least one rest day between runs, so no reason why you couldn't run every other day, assuming no injuries, etc. I run Sunday, Tuesday and Friday because that suits my routine, but have altered it when snow and other things intervened! I took 2 days between finishing one C25K "week" and the next, to get ready for the next level (as you suggested). It worked for me. The "weeks" in the C25K programme aren't actual weeks - some people need to take longer to complete the 3 runs.

Anyway, hope your running is going well. Good luck!😀👍💪

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It is all explained in the guide to the plan healthunlocked.com/couchto5...

Rest days are from non impact exercise. You will be a better runner if you cross training on those days.

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I think the comments above say it all. Comes down to schedule and listening to your body. I did a quite a few weeks of the plan running every other day, but I hit points where my legs were telling me I needed to give them a longer rest, so I took two of three days off.

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Hiiii, During the plan I had a strict 1 day rest only between runs (I liked the strict routine) then as I’ve graduated and started to go a bit further in distance I’ve found I’ve needed slightly longer recovery in between run days. I aim to run x3 a week.

I guess it depends on your own circumstances/fitness etc 🤷‍♀️ sorry...not sure if that helps at all 😬

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Thanks guys, I reckon I'll stick to what my body says, I'm on w1r3 tomorrow. Then I'll have two days off before week 2. My legs still feel sore even after the rest day (though it goes away with a run). So maybe 2 will do me some good to 'heal up'. I just get so bored and a bit down on rest days is all, the running helps my mood and energy a lot but only seems to last for that day, so the thought of TWO days without running is daunting. Which is a bit ridiculous since I've only done two runs and before that didnt run at all!

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Maybe find an alternative exercise for your rest days? Bit of yoga helps to stretch out tired limbs 👍🏻

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Hi, The rest days are actually obligatory repair days following each run day.

You can do any non impact cardio work and strength work.

All Gym stuff, walking , swimming cycling, etc stretching.On these repair days/ rest days.🤔

The NHS One You recommend 2.5 hours per week minimum cardio and 2 hours per week if strength minimum, as a guide.

But if you have the time you could easily double or triple it in a week.🌟👏👏

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If I have to have 3 rest days due to shifts I do alternate days until I have caught up.

Sometimes I plan for 2 rest days but wake up early, see it's not raining and go for it.

It's for you, the 9 weeks isn't crucial.

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Mon Run, Tues Dance, Wed Run, Thurs Yoga, Fri Run, Sat Rest, Sun Swim.

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Even though I don’t work, I have regular commitments, and so for me it’s usually Tuesday then Thursday then Saturday, and I get my 2 day break in between weeks. Now I’m not only starting week 7 but planning for a 5k event in 3 weeks so I’ll have to change my 2 days off so that it happens before the event, which should also be my graduation run.

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