C25k beginner

[Fleetwood1]

I am in my early 60s and have decided to try Couch to 5k for my own health and well being. I have just completed w6r1 which I struggled with although I did complete it as I did with all previous weeks on the first try. My question is what is the maximum rest days between runs would you recommend as I think maybe my body is not recovering properly between runs. Any advice would be appreciated.

[Buddy34 Graduate]

Well done , it's usually 1 rest day but if you need 2 that's ok just listen to your body good luck 😊

[Fleetwood1 Graduate in reply to Buddy34]

Thank you. I think I will try leaving 2 days

[Hidden]

Hi Fleetwood1. I'm a mum of two teenagers determined to do 5k by my 50th birthday. I love the way C25K has improved my fitness and my well-being but unfortunately, as I have reached the straight run sessions in the later weeks, I have found that it is taking me longer to recover from the previous run.

I am now in the middle of week 7 and have spaced out my run days to aid recovery. I do a run - rest - cross-train session - rest - run - rest, etc pattern. My cross-training session is a bike ride (gym/outdoor) for the same duration as that week's run. It means I can keep up the cardio, but I am strength training as well but without the impact. It has worked for me really well since the end of week 6. My last run session was really comfortable and although it will make my C25K journey longer, I now have the confidence that I have a plan that will see me through to graduation and hopefully beyond.

Hope this helps 😊

[Fleetwood1 Graduate in reply to Hidden]

Thank you

[backintime Graduate]

I run Sunday, Wednesday and Friday every week (fits in with my schedule).

The advantage for me is that the hardest run is often the first one of the Couch to 5K week, so I get 2 rest days after the first one then one after the 2nd and 3rd. Sunday is often a lazy-ish day for me too, so after that first one I get a lazy afternoon.

[SpanishShuffle Graduate]

Hi

I am 60, did C25K for my bday in Feb. Now slowly plodding up to 10k, 7k this morning.

I am a creature of habit and for me it is out of bed, kit on and out the door every other day.

I recently had to take 10 days off due to weather, job and a cold and was not looking forward to starting up again as I thought it might be tough, but now back to every other day.

I do strength and flex exercises on Pilates machine almost everyday as I find them relaxing.

Best advice is experiment and see what works for you. It might be every other day, every third or fourth day. It does not really affect the programme other than lengthen it. Main thing is to listen to your body. If it is telling you to take an extra day rest here and there do it and don't feel bad about it 😉

Happy running 💪

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact and stretching after every run.

Enjoy your journey

[Oldgirlruns Graduate]

I usually leave 2 days between runs- if it means I take a bit longer to complete (and I’m on the injury couch anyway at the moment) we’ll so be it - ain’t nobody watching but me!! Do what the bod tells you.