How often to run

[ruthless10]

I’m 66 and will complete week 6 tomorrow: too many 6s!! I run 3 times a week and am wondering if people only leave 1 day between each run thus finishing earlier than 9 weeks? I’m not sure my hips could cope with that. Are there any other over 60s whose hips hurt?!

[telford_mike Graduate]

Yes that's been done - a lady on here did the whole thing in 54 days recently. Personally I like weekends off! Someone will be along shortly to tell you about hips 😀

[UnfitNoMore Graduate]

I’m not in my 60s, but I do feel it! I try to run every other day, some do weekly weeks. Watch your niggles don’t become severe, maybe your hip would like the odd two day break.

[Hidden]

It is totally up to you about the rest days .. running 3 times a week is probably a better way to look at It.. which does mean a couple of days rest at some point

It is a 9 week program but it can be done in less or more ..

There will be aches and pains along the way, take more rest days if you need them 😀

[18Windmill Graduate]

I could only manage twice a week, so it took me about 12 weeks to complete C25k. Do whatever works for you.

[Oaktree2]

I’m in week 4 and currently finding that 2 days rest is working well for me.

I guess you need to listen to your inner self and if it feels right it probably is!

I can’t even imagine being in week 6 at the mo. You’re doing great! 💪🏻

[Dee_N Graduate]

I do a bit of both, just depends on how I’m feeling! This week I did one on Sunday, Tuesday and today. Between Tuesday and today life got in the way! X

[ruthless10]

When I saw what week 6 involved I was a bit daunted but I’m managing it fine. Part of it is training the mind too. Keep going!

[IannodaTruffe Mentor]

Plan your runs tonsuit yourself and your recovery times, as described in the guide to the plan healthunlocked.com/couchto5...

As long as you have one rest day between runs, there are no other rules.

[Neelie13]

I’m in my 60s and taking it really slowly, not having done a lot of running before now. I’ve been going 5 weeks and think i’m Just about ready for week 4! Having said that I having been running 3 times a week and doing Runners yoga (YouTube) in between runs. That really helps the aches and pains, just don’t want to get an injury which will put an end to all this, I love it!

[ruthless10 in reply to Neelie13]

Thanks, I’ll have a look at runners’ yoga.

[Run63 in reply to Neelie13]

Hi, Neelie13. I’m 63 and just doing week 4, I stuck an extra week in along the way! Will have a look at runners yoga too as it could help. My hips are ok, but the legs are feeling it a bit! I was nervous too about injury as I’ve never run before but listening to my body as much as I can.

Keep up the good work!

[Neelie13 in reply to Run63]

Me too Run63, I’m not rushing this (pardon the pun). It’s great to have a challenge but I’d rather take a little longer getting there, than end up back on the couch with an injury! Did my first Week 4 last night, in the evening after a busy day while I usually run in the morning. And yes the legs do ache a bit, but I think I’m getting there. Good luck and keep running!

[Run63 in reply to Neelie13]

Hi, thanks for the encouragement! My run is scheduled for today, but I may leave it until tomorrow - we had a long day (a lot of it on the motorway) yesterday so feeling tired. We’re on holiday from Saturday for 2 weeks so I’ll probably have to catch up when we’re back!

[dollymo]

I took 13 weeks 5 days to complete C25K, I have problems with my right hip and I wait until it is easy after each run. I have overdone it and it aches today so I am going to try a comfrey poultice but I will probably wait to run again until next Saturday when I plan to do my first park run.

[ruthless10]

I’ll look out for comfrey on my next run, sounds very calming.

[kriswhoruns Graduate]

I’m doing it every other day because I’m determined to finish before Autumn gets into the swing of things and comes along to make me suffer with my asthma. But, I am totally prepared one day to wake up and say “actually, today is the day I have two days off” and then back into every other day after then. Not happened yet but maybe it will. Still, whatever works for you is the way to go. Your body will tell you if you’re doing too much.

[Denovo]

I'm 64 and while I have no particular health problems, I do make a point of listening to my body. If it says no, I don't run. Thus at times I have two, three or even more days between runs if, for example, various circumstances mean I haven't had a reasonable amount of sleep over several days or if there is a potential lurgy brewing or a twinge somewhere hasn't got better.

Doing this added about two extra weeks to C25K. On the other hand, I did the last two 30-minute runs of Week 9 on consecutive days because I was eager to finish and because my body told me to go for it. I didn't have any extra twinges or problems as a result. This doesn't mean I'm going to make a habit of running on consecutive days!

[ruthless10 in reply to Denovo]

Well done for completing the programme. I just ran for 25 mins (wk 6 run 3) in the pouring rain so I’m on track!

[Rachel_Runs]

As a rule I have more than one rest day; this is something that has contributed (I think) to avoiding injury so far. Sometimes I will take two, three, or more days rest days, but this is just me. I think one of the most important things is listening to your body, some people can run every other day and be fine, but I think if I tried that my knees might drop off.