Do you have to run 3 times a week to feel the benefits?

[Kipikapi]

Hello all,

This is my first post. I have just entered week 6 of the C25K program and I love it! My only problem is, that I find it REALLY hard to fit 3 runs in my week!

I work in healthcare and how my hours are at the moments due to childcare arrangements is that I work very long days at the beginning of the week (7am - 9pm). So normally do my first run of the week on Thursday morning and then at the beginning of the program ran also on Saturday & Sunday mornings, but now that the runs are getting more challenging I find that running of consecutive days is really not a good idea: My knees need more time to recover.

So this means I can only really run on Thursdays and then on one day over the weekend.

Does this mean I won’t be able to keep up with the program because my fitness won’t grow fast enough??

I have been considering running to work in the morning of one of my long days, but that would require quite a bit of planning as I would need to remember to bring make up etc. to work the day before so that I can get myself ready there. (I can’t run with a rug sack because of a bad neck)

Has anyone else completed the program and been able to run 5K regularly by running just twice per week??

Thank you for all advise already in advance!

[GoGo_JoJo Graduate]

If you can manage 2 per week you'll get there. It may feel a little tougher but it will certainly work.

This is definately better than running consecutive days which is kind of the cardinal sin 😉 your body really needs the rest days.

Try with 2 and if you can't complete a given run just keep working at it until you do before moving on.

You're probably a little bit fitter than you give yourself credit for with those long hours and running around after wee ones.

Try it and see how you do. You're past the point where you need to force yourself out the door so I reckon you'll be ok 👍😁

I'm a lot further on but can only manage 2 runs a week sometimes and it doesn't hold me back one bit!

[Buddy34 Graduate]

If you can manage 2 runs per week that's ok just don't run on consecutive days good luck 😊

[Kipikapi]

Thank you for your replies, that is really encouraging to hear!! 😊😊

And yes, consecutive days is definitely a bad idea: I have learned that lesson through knee pain! 😟

I shall keep on going with the days I can do and accept that it might take me a bit longer to graduate. But I don’t suppose that matters, as long as I’m progressing and enjoying the ride!

Thank you again! 😊

[Cupoftea5k Graduate]

Hello, Kipikapi, I started out with 3 runs per week but from week 6/7 onwards went down to 2 per week. Partly this was due to having the time to do them, but also I needed two recovery days minimum in between. That said, I did try and keep moving (walking) on the days in between to avoid my muscles feeling too stiff. I feel I still benefited hugely from achieving the C25K, even though not achieving it in the 9 weeks and managed 5k within the 30minutes. Find what works best for you.

Good luck with the remaining weeks of the course.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains that three runs per week is optimal, but you will be fine with two, although it will obviously take longer.

Running on consecutive days is not recommended for any new runner.

Enjoy your journey

[Oldfloss Administrator Graduate]

Take the advice from IannodaTruffe ... you run when you can.. relax. take it slowly and just enjoy each run... It does not matter if it takes longer... just have fun and know how much good, physical and mental you are doing to yourself

[Meedeb Graduate]

I’ve also had a pretty hectic few weeks at work so some of the weeks I’ve only been about to run twice. I won’t finish in 9 weeks closer to 11!

Just keep going - try for 3 but two is good. You’re still running regularly so well done. It’s really really important to have rest days between runs so your muscles can repair. Like Oldfloss says take it slowly and have fun. The link from IannodaTruffe is a good read. Happy running 🏃🏼‍♀️