*Disclaimer* This is NOT official C25K policy, do this at your own risk!!!
Since graduating, I've been struggling to fit 3 runs in each week. Work schedule combined with everythng else that's going on is tough, made tougher by having to have a rest day inbetween. Now just to elaborate on my disclaimer above, I feel I'm struggling to progress as I would like, without throwing more runs in, but the rest day has been causing problems with that. So here's what I've been experimenting with:
Simple really, if I need to miss the occasional rest day, I will. My body seems fine with this so far, and I always make sure that I leave well over 24 hours between runs. For example, I ran yesterday at lunch, and again this evening, and it seems to be working for me. I don't think I'll get chance to run before Wednesday now, so I wanted to make the most of the limited time I have. I might, for example run on Wednesday morning, then Thursday after work if I need to. What I find works best is if I need to do an "extra" run, I don't push myself too much, just consolidating what I've done before, my theory being that I'm more likely to injure myself if I'm pushing myself than if I'm re-doing an existing run. I'm also trying to listen very carefully to what my body is telling me! And at the moment, it's telling me it loves running
But, and I guess this is part of my "disclaimer": when I am trying to push myself on to something faster, or longer, or harder, I will be keeping at least a rest day in there. The reason I mention this is that I really really don't want people going through C25K to read this and think it's fine to miss rest days. It's really really important!!!
Ok, so now that's out of the way, the run itself was a lovely sunny evening run along the canal. I may even attach a picture of my favourite heron friend who was waiting for me. I decided to repeat the C25K+ stepping stone podcast, and I had such good fun with it. If anything, after doing speed and stamina, the 150bpm run at the start felt slow and my legs wanted to go faster, but I paced myself and it was all fine. I did about 4.3k in 30 minutes which I'm happy enough with, especially since I stopped to take a pic of that heron!
Glad you’re managing consecutive days ok as I’m going to have to start that too so that I can join a group. I’m going to do Saturday ParkRun, Sunday night 10k (Wednesday new group). Do you think it’ll be ok? I hope so. Well done on fitting in your runs and making it work for yourself.
It's good to find your own path. But just so you are fully informed. The rest day is poorly named, it should be called the improvement day. You see when you stress and tear muscle is is the recovery day where you make the gain. The recovery is almost more important than the activity. So while you may or may not feel fine running on the consecutive day, if you are doing it because you want to "improve" you may actually have been better sitting on the couch.
Don't mean to sound glib Neil, I saw this late at night just before bed. I do agree with Pinkaardvark and OldFloss though, you have had knee problems in the past. As Rfc says, you have Graduated so not strickly on the program but do take care,especially if running is the only exercise you do...
It is hard to fit it all in sometimes and you are doing it the right way if there really is no option. The great thing is one you are a graduate so the most important building time is done and two you are listening to what your body needs and not pushing yourself as much at certain times. You know the pitfalls and doing everything you can to work around them but still training to fit it all in. Good luck.
I am so glad you enjoyed your run...but.... well... hidden injuries are just that.... hidden... you have had time on the IC..it is not fun...'nuff said x
Busy life gets in the way of a perfect running plan.🤔
I am a novice, non medic and non sports physio, and I have the luxury of retirement and no pressures on my running plan.
I certainly want to avoid the IC and I also spend much time searching for info I need.
Interestingly the active non impact repair day as I call it for beginners/novices, does and can change depending on level of fitness and substantial running time.
Good thing, any amount of info available providing you schedule the time to research 🤔 it.
Found a key piece of info that I use as mandotory at present,
Immediate run recovery and following day recovery/repair.
Surprisingly our body may not know we have injured ourselves until next day.🤔🙈
As we enjoy journeys of continuous improvement, more experienced runners with differing plans and goals, do run/train every day and also some 3 times per day, but all are mindful of overexercising/overuse injury and it’s avoidance.
Interestingly even the continuing journey and the use of the 10 percent rule is not always totally appropriate to given situations, but alternative assessment always substituted.
Your doing great Neil and your passion can be felt,you have years ahead of you, but not enough flexible time to run at present, I have all the time in the world for running and a lot less years ahead.😂😂😂
Sounds like you are making the very best of it.🤔 Do everything in your power to avoid the IC.🌟👏👏
It is good to understand that general guidelines are not hard sports science and not let them become rigid dogma.
The programme is designed for people of all ages and abilities and fitness levels, thus the safety checks are Designed With the most vulnerable in mind.
I'm an illegal runner too! I used to run in the past but never long distances ~ 5k was my max and I'm a lot older now. I'm not following the C25K programme as I couldn't download it to my ipod so I get my trainers on and get out every morning for 30mins {recommended daily exercise amount} with a mix of walking and running. Since being on here I do occasionally miss a day but that usually means I tend to lose motivation and then less likely to go the following day. Muscles ached at the beginning in mid Jan but been ok since and I've lost 10kg and gained pain free joints and much more mobility - I also went back to yoga. Some days its easier and some days harder - I guess our bodies are never the same on two consecutive days... and as we are all different its ok to run {or walk} different ways to find the one that fits us best.
maybe in yer disclaimer point out that you've been running for *checks profile* well over 6 months now? And it's not like you're taking zero rest days and you're not doing consecutive hard runs. Great that you're still running!
I started late August last year... and loving it And yes, you’re right, it’s not like I’m taking no rest days. I’m actually going to be taking 2 or 3 before my next run, and probably at least 1 or 2 after that, I’m happy that I’m making the right choice here.
At the end of the day it’s about risk management, the risks from injury without proper testing are clear, and I’m mitigating against those by not pushing myself, choosing familiar paths, not running when it’s wet and muddy etc. On the other side is the fact that I know it affects my mental health if I’ve gone too long without a run, running really helps. I feel what I’m trying is a good balance of those risks.
Have read a few times on here the timeframe of a year's running before starting consecutive days? Mayyybe you're a bit ahead of yourself, but as Rignold says, guidelines innit. But now am just wondering if there's something else you could do to support your running, on your rest days? I forget whether you're one of those people who's taken up yoga or strength training or something
Definitely don't want to encourage any newbies to over-stress their fledgling running legs!
Maybe ... come over to the B210K forum? (I've gone back into lurking as my running has gone a bit minimal because of Reasons, but they are a lovely bunch. In fact, mostly it's a subset of this lovely bunch )
Lol! I really should learn to let sleeping runners lie, shouldn’t I?! I hadn’t considered doing 10k, but now that you mention it, that’s an interesting thought. I wouldn’t want to do it unless I know I can devote the time to the longer runs. Plus I still can’t quite grasp that I can run for 60 seconds lol
Thanks - yes that was my theory too It’s about balancing risks. Running really really helps me mentally at the moment, I didn’t want to miss out on that, so whilst I felt good physically, why not? I’m not planning to be a rebel a lot, still intending to leave at least a day between runs. But whilst I’m on a roll, I wanted to go with it thanks Deb
I don't think joining B210K forum commits you to actually pushing for 10K... but y'know, now the thought has been planted
While I'm here, also totally get the mental help bit and agree with the whole "balancing risks" argument. I need to get myself out for another run...too many rest days here...
You know what... I’m just going to let that thought rest for a bit, but certainly not out of the question i would love to get a parkrun under my belt first though... running out of reasons not to!!
Yes I have been doing this for a while, but I did graduate last July. It just gives me some flexibility which is helpful in a busy life and means that I don't get stuck in that feeling that I haven't run for ages and now don't feel like it. When I was on holiday I did a 7 day streak which was amazing as there was no debate with myself, I just knew I had to go everyday. Ju-Ju's advice was to mix up the runs and so some days I ran 5k or 6k and other days 2.5 and (as ever) it was nice and slow!
At the end of the day, you are a grown up, you know your body and what you are capable of. Enjoy your running and good luck.
I think you should be posting on Bridge to 10k, it will push you to think about the next stage of your journey and lots of inspiring people over there
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Thanks Helen, I’ll reply more later... when I get back from my run 😂
You are listening to your body & if you feel ok to do it then why not? The beauty of running is that you are not tied in to gym timetables & you can fit it in wherever and whenever you can. It's your body & you know how you feel.
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Thanks Hidden , yes I am giving it considerable thought, and being careful. Still loving it though
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Good for u. I’m loving it on & off. Not enjoying W6 i have to say! Good luck & keep on running.
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I think the main issue with W6 is that after the elation of W5R3 one can get over confident. Just keep to the slow and steady thing, you should be fine! Back when I did it, I didn’t have any confidence in myself, I think that helped in a funny sort of way. No expectations etc
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I'm new here ... advice wanted on run frequency/moving on and running technique
Week 6 run 3......don't feel asthough I'm getting any faster
Running Week 1 - this program works!
Getting into week 7 
Getting back into the swing of things. 
