Do you run 3 times a week?

[tropicana]

I’m looking at running once or twice a week, CT5K says 3 runs per week. Curious as to everyone else’s experience with the program... have you all done the 3 runs each week or have you done it at your own pace/doing it at your own pace? 🏃‍♀️

[IannodaTruffe Mentor]

As the guide to the plan states, you can have longer between runs of you want/need to.

Three times per week is optimal, but some need more than one rest day between runs.

I ran C25K on alternate days, apart from a slight delay in the middle.

It is up to you........ you are in control.

[tropicana in reply to IannodaTruffe]

Thanks for your help!

[Jennysheldon Graduate]

I am new to running and have done the 3 runs each week I'm not an expert but I do think to build up a level of fitness and stamina you would need to do the 3 runs ,

[tropicana in reply to Jennysheldon]

Thanks how are you finding it?

[Jennysheldon Graduate in reply to tropicana]

I'm now on week 9 and I would never have believed I could do it , honestly the best thing I've ever done , just take it slow and steady

[tropicana in reply to Jennysheldon]

Ahhh amazing, well done👏

[Oldfloss Administrator Graduate]

IannodaTruffe has given you the answers

[sTrongFuse Graduate]

It really depends on you and your circumstances. If you run day on/day off, technically it'll only take you 8 weeks. Life, however, can get in the way. I travel for work a lot and so some weeks I only manage once or twice.

Don't fixate on the 9 weeks or 5k bit, just do what you can, when you can. Once you get into it, you may find yourself rearranging things so you can fit a run in where previously you'd have done something else.

The plan is a guide, not gospel; apply it in a way that works for you.

[tropicana in reply to sTrongFuse]

Thanks, I’ve just been reading on Runtastic that consistency is key to improving stamina so I’m already rethinking things and trying to have a more do it attitude but yeah I agree, it’s not always as straightforward as that, I’ll see how I go and not put myself under too much pressure!☺️

[GoogleMe Graduate in reply to tropicana]

Maybe stay off the Runtastic and just run for now? Very easy to overthink this thing!

[Julia187 Graduate]

I did 3 a week for the first 2 weeks and then moved to every other day to keep the momentum going, I’m still doing that now and will try to continue that as I complete my consolidation runs.

[tropicana in reply to Julia187]

What are consolidation runs? x

[Julia187 Graduate in reply to tropicana]

Once you've finished the 9 week C25K they recommend you do 3 weeks of 3 x 30 minute runs per week to continue building your stamina and strength, although you've completed the program you're still a "new" runner and this helps build a foundation before you move on.

[tropicana in reply to Julia187]

Ahhh thanks!

[GoogleMe Graduate]

In c25K language a 'week' is simply a set of 3 sessions to be completed with a minimum of one non-running day between each attempt. So it could be six days rather than 'a week' or it could be more.

For example, I struggled with the 'Week 1' session and it took me over six weeks to complete (as I recall I was doing 3x week but also had some sort of break due to illness) But after that I completed every session successfully and was generally able to run every other day. I completed the programme in about 3 months rather than 9 weeks (I was thrilled, I thought it would be 9 months for me). I don't know if we've surveyed for average time - a reasonable number do complete in 9 weeks or very close but plenty take longer for all sorts of reasons

Longer term I have found that a well rounded sustainable life for me tends to mean twice a week rather than three times because I have now added in other forms of physical activity and I have very limited energies - put bluntly I get too ill - and I know I am not alone in that - it is particularly the case where people have significant underlying health problems. Many others do best if they aim to run three times a week... and there are some who can eventually safely move up to more frequent running than that.

*However* C25K is the learning phase where you are acquiring a skill - it's about being able to running continuously for 30 minutes safely and regularly, so it is about acquiring a habit as much as anything else and it is both legitimate and worthwhile to be prioritising it in your life. I think you have to ask yourself why you are starting out with the idea of running once or twice a week. If that is because that is genuinely all the time you can possibly have available due to difficult personal circumstances then you should not be put off C25K. People do it. Otherwise, it is probably preferable at least to aim for three times, understanding that it may not always happen - it's a gift to yourself. Some people find that having set days in a week to run works for them in developing the habit of getting out there - so they will run three times in a calendar week and have two non-running days together in that.

[tropicana in reply to GoogleMe]

Wow thanks for all your help! I’m learning more and more being a part of health unlocked, yes I’m starting to think where it will fit in my weekly routine and will try and stick to it like you say where I can😁

[GoogleMe Graduate in reply to tropicana]

Great. One thing I didn't mention is that there's probably a significant difference between planning for 3 and achieving 2, and planning for 1 and achieving 0 even though the difference is the same number...

[orcadia Graduate]

Just relax and do the programme at a pace that works for you. I did 3 runs most weeks - but not all - because I listened to what my body was telling me and took an extra rest day when I needed it. Some weeks it just didn't work in to do the runs 2 days apart - as life gets in the way... but the important thing is to take those rest days and don't try to cram in 3 runs a week by running on consecutive days as that will hugely increase your injury risk.

This is only the start of your running journey so make it work for you so that you are motivated to keep going after you graduate from the programme. Since graduating in February I haven't run as much as I planned due to illness and pressures of work, but I managed to run my first full 5k at the weekend.

[tropicana in reply to orcadia]

5K amazing!🏃‍♀️ Thanks for your advice☺️

[John_W Graduate Ambassador]

3 times a week is simply the most common way for people to go about the program - but there are no hard and fast rules. But it is a promoted and originally designed as a 9 week program with 27 runs in total ...

Some of us did/do Mon/Wed/Fri some, Sun/Tue/Thu etc. If you take 2 rest days between each run, then that's fine - it will simply take longer than 9 weeks - but who cares? If you end up running for many years to come, it won't matter a jot.

Good luck!

[tropicana in reply to John_W]

Great thank you!

[Rdobbs Graduate]

I always intend to do 3 runs...but in reality it is only 2 (- or last week it was 1!).

The point is I still follow the program, have never needed to repeat a run, and today will be w8r3!

You will find what works for you. I found that I prefer to run in the morning before breakfast...but if I'm very tired one morning (-I work shifts), or I have plans that morning I will simply skip the run and aim to do it the next day instead.

Use the c25k framework to fit your life...and good luck!

[Creaky_newbie]

Thanks for raising this issue tropicana, I've had to take a break after completing week 2 as I suffered a knee injury/issue. I've been seeing a physio since then and trying to do all the recommended exercises - mostly I manage it! I'd not considered running only twice a week, but maybe when I'm given the go ahead to start running again this would be kinder on my knees. Anyway, I'd say just keep running whenever you can, just be sure to have at least one recovery day between runs 😃