I wondered how people manage their rest days? I’ve mostly just had the one rest day between runs which has worked quite well. After W5R3 (20 mins run!) I took 2 days and as I’m approaching the latter part of the programme with solid long runs (25mins+) I’m wondering if I’ll switch to two rest days between runs.
What do you do?
That is a wise thing to do JaoJao, I kept to the same days when I was doing C25K, Wednesday, Saturday and Monday, so at least once a week there were two non running days, Thursday and Friday.
No harm on taking two days off between runs, although you must run the last 25, 28 and 30 minute runs 3 times, if you do that it will take 10 or 11 weeks to complete the course, but that doesn't matter.
I run on alternate days. So my one wewk has 3 runs and the next has 4. I once took a 2-days rest break when I had a knee pain but I accomodated that by running 2 Consecutive days too.
If you do not feel tired or injured, having a 2 days break wouldn't make sense. The program is designed to ensure that you are able ro run 3times a week. So you should be good to go.
Thank you! Right now I’m doing the same as you, running on alternate days with a couple days rest when I feel my knees need a break.
Oh how I hate rest days 😂
Ok, that’s just an addicted runner talking. 1 is the minimum number of rest days between runs to do this safely... 2 is fine. I started on a 7 day week, switched to running every other day, and occasionally took a few days out in a row.
Thank you! Believe me, I’ve hated rest days too! Especially in the beginning when I wanted to move on in the plan. Now I’m reaching the solid runs I’m craving rest days a bit more 😊
It will change again at some point. It’s getting progressively harder not to run on my rest day.
I have been taking 2 days off normally. Knee pains but after Chiropractic told me what was wrong I have been correcting adding stretches and warm ups for the hips, I feel I can run now every other day. I think is not rush.take your time. I am still at w4r2
I think you are the best judge and you need to listen to what your body tells you it needs. You might manage sometimes with one rest day but need two (or more) at other times.
I’m now in the middle of W7 and have made a conscious decision to take 4 days between runs. This is because I struggle with extreme muscle tightness post-run, despite religiously stretching afterwards. It is a recurring problem for me, so on the advice of my physio-Pilates instructor, I have incorporated a cross-training session to build my strength. So I now do run-rest-strengthening-rest-run, etc, plus my regular Pilates and yoga sessions.
I have tweaked the plan to suit my needs, and although it pushes the graduation finish line back a little, I do feel more confident about getting there.
Trust the plan and an extra day’s rest will not do any harm. 😊
Thank you Delly dot, absolutely need to listen to your body as you say. We are all different and will experience different niggles along the way. I like the way this community comes together to share ideas and support one another. Xx
Listen to your body.
Finding that even more important currently... and I am listening very hard! 
I will listen 😊
Do what you need to, as long as you have at least one..My normal running is Sunday... Tuesday and Friday... Many of run in the week, Mon, Wed, Fri and have the weekend off..Our body tells us what it needs, we simply need to listen.
I do Saturday and Monday mornings which I do not like to deviate from and the other is usually Thursday.
Once I did two in a row in order to get back to my planned days routine - but I took it really slow.
Equally, one day I knew that I had been overdoing the other exercises I do and took an extra 2 days break - which was so the right thing to do!
So as everyone is saying - listen to your body.
There is no rush - just the desire to graduate and keep running!
Rest days
How much do you rest on rest days?
Rest Days
Rest days 
