Good morning all. Completed R3 yesterday. Just wondering is it best to continue with 1 day rest through the complete program different days each week or rest for 2 days and run the same day each week?
Also is it ok to do the 5k each time as I have a perfect 5k loop door to door. I have been feeling ok to do another run to get home with plenty of cool down time
Hi Jonny I always took my day of rest in between runs, sometimes two days depending on how the body was feeling. I needed that rest day to recharge and the programme recommends running 3 days a week only. Hardly anyone can achieve 5km on graduation, the object being to run for 30 minutes. Enjoy your journey😀
Thanks Lexi. I was going over tips for success and recommends running on the same days routine like but that would mean the same 2 days rest every week? Preserve the 2 day rest option until I really need it?
Brilliant idea. I know some on the forum, have set days they run, like Tues, Thurs and Sunday, for me I just ran every second day, unless it was pouring with rain. Wimp I know, I only finished the programme two weeks ago and still running 3 times a week. ✌🏻
Sounds good thanks for the help
I used to run Mon-Thur-Sat for over a year, and it makes no difference what mileage you do for as long as you are able to hit 30 minutes.
Once your body tells you it wants to go further and faster, you will adjust your rest days accordingly.
Remember, no rush, we all take different times to adapt to different things. The important thing is to treat the body well and enjoy yourself. 
Totally flexible On rest days I believe. I also have a perfect 5k loop route from my house so once Jo Whiley lets me go I walk a bit and jog a bit home. Finishing with a walk. I would be careful about running hard much beyond what the app says. You don’t want to pick up a silly injury early on. Good luck! Sounds like you’re doing great!
If you are doing C25K then you run for the defined intervals, likewise with the walking intervals, then you do a cool down walk and then maybe walk home. Doing extra runs is not advisable. You may get away with it in the first few weeks, but as the demands ramp up, if you are new to running, you are putting yourself at risk of injury. Because you can do it, does not mean it is a wise course of action.
The guide to the plan is essential reading healthunlocked.com/couchto5... and will answer many of your questions.
Thanks guys for all your responses. Wish I had got involved with this a lot sooner. W2R1 tomorrow actually looking forward
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