How active are people during their rest days? Tomorrow is day 3 of week 2 for me and so far I have been trying to keep my activity/steps up around the 10k level during my rest days but I wonder if that's a wise idea or not. My legs did feel slightly lead like during yesterdays run and I wonder if I am not resting enough?
My plan for today is not to go for my usual 2 mile walk at lunchtime and see how that affects my run tomorrow but curious to see what others do.
Walking on rest days is ideal keeps your legs going 😊
You can do all sorts of exercise on rest days, just not more running! Walking is very good, yoga or pilates compliment this well, and there’s the NHS Flex & Strength podcast too. Your heavy legs could be a hydration issue - are you drinking plenty of water on run days and rest days? If you’re trying to build more stamina, I’d think the walking you’re doing would be great.
The other thing you could look at is your running speed. As the durations increase you could look at slowing right down. Your brisk walk can be faster than your run! I swear by the Japanese slow jogging technique (there’s a short film on youtube that goes through it all), found this around week 6 and it changed everything for me.
It varies. Usually I walk a lot but a proper rest day now and again is definitely helpful. Run 3 days walk 3 days and rest 1 day a week usually works for me. But as you gain experience in running you’ll get better at listening to your body: it’s one of the hidden benefits 
Early on your brain can trick you into feeling you’re too tired to run when your body is actually fine. But once you’ve been running a while the brain adjusts to the new demand and gradually it gets that you just know when you genuinely need a day off and aren’t just feeling lazy. In the meantime as I say 3 run days 3 walk days and a rest day is a decent guide.
I was walking on rest days and it took its toll on my hip so I just did the running - I teach so walk a lot on a ‘normal’ day anyway - I guess everyone is different - listen to your body it will let you know know when to take it easy - good luck
I definitely keep/kept above my 10k steps on my rest days. It actually helps recovery, I think. What I found too much was a hard run one day followed by a hill hike the next... too much and caused an injury. Swimming I find tremendously good on rest days.
I walk in between runs but I definitely didn't stick to my 10, 000 steps in the first 5 weeks of the c25k. I just tried to do a bit more walking than if I was on a normal day before starting the program.
I’m on week 5 now and like you I do the 10k steps and I’ve found I’m definitely better if I keep moving. I’m on a rest day today and had a 90 minute, 10k step walk this morning. I run first thing in the morning and still have a 30 minute walk at lunchtime on a run day, for me, this helps my legs, not a fast walk but more a stroll but still moving. I don’t know if this will be the case when the times start increasing but at the moment it helps. I think you should do what works for you and what you are most comfortable with.
Do I need a rest day? 
Rest days
Rest day? 
Run or rest ? That was the question !
Extra rest day
