So i started couch to 5k on Sunday. I know it says to have a day's rest in between runs however I had some extra energy today and did day 2 the day after.
What do I do now? Do I do day 3 Wednesday and start week 2 Friday or start week 2 Sunday which would be a week after starting?
Welcome to the forum and well done on getting started.
So I would do your next day on Weds. You need to be careful as the rest days are equally as important as the run days. It gives your body time to fully recover so you reduce the chance of injury.
I usually have 1 rest day between runs and then 2 rest days between weeks.
Let us know how you get on.
Thank you. I definitely think il be having the rest days after every run because my legs did feel a bit more achy after this run.
I just had that energy and utilised it haha.
Where are you up to on C25K?
Congratulations on starting C25K, however, you must not run on consecutive days, you could get a injury, always have at least a day off between runs, take two days off before running run 3 of week 1
Thank you for the advice. Il be doing my next run on Wednesday as Thurs ii am busy and starting wk2 Saturday possibly Sunday 👍 x
Just finished wk6.
Take it slow and steady and you'll be just fine
👍
Well done! 💪💪💪😃😃😃
Thanks hun 😘
Remember, you get fit on rest days, not running days. I like to think of my running days as preparation for fitness. You can always try some other form of exercise on rest days, like yoga or swimming.
That's a good idea. Must look into something else if I have energy to burn on rest days. Doubt they'll come that often on my work days haha x
Really well done! As an overweight middle aged male who hasn’t run since he dropped a ten pound note in the high street I will repeat the good advice: Don’t miss out on your rest days! I ran 4 days in a row and now have a twinge behind my right knee! Can’t run as I need to rest it and that’s making me irritable! Hoping it feels better tomorrow as I want to finish week 7 .
Oh god so sorry to hear that. I have taken my rest day today and will be doing again tomorrow to get back into the routine x
Easy, do whatever you want to but do leave a rest say between runs.
Like a lot of newbies, I ran daily to begin with and by week 3 my knees were screaming! Has to take two weeks off and then started again. I also slowed my pace considerably.
I’m now on week 5 and actually really enjoying it!
As my right knee is buggered anyway, I’m doing each run twice to help me to build more stamina and it’s working really well.
Do yourself and your knees a favour and do take the rest days. If you’ve got bucket loads of energy and get twitchy, go out for a long walk. I run and walk on alternate days to keep my inner runner quiet.
You don’t have to complete a weeks run within Monday to Friday, just alternate your running days and go with the flow.
Beat of luck 👍🏻
I have definitely learnt my lesson and will take my rest days x
As others have pointed out, running on consecutive days will put you at risk of injury. Great that you had the energy to run two days in a row, but it is not a matter of energy, but more a matter of giving your muscles, tendons and ligaments time to recover. You are using muscles in a way that they may not have been used in a long time, so they need time to get stronger...and this does take time, which is why C25K gently builds up, and includes rest days. The rest days are as important as run days! Experts recommend you don’t run every day until you have been running for at least a year!
Cross training (swim, walking, yoga, strength training) is fantastic for runners - do something else in your rest day!
And well done on starting this fab programme! Keep up the good work. 👍
Wow okay definitely won't be doing that again. Thank you x
No problem - honestly, the more you get into this running lark the more there is to learn! I have been running for over 2 years now and am still finding things out! Cross training on rest days will really benefit your running, so keep at it. 👍 x
Well done on joining us all here... but... do, please take the advice given.... running on consecutive days is a real no go!
Do check out the post for Newbies and the section on running days and rest!
healthunlocked.com/couchto5...
When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles.
We are serious about keeping all of you safe and injury free...the Injury Couch can be a lonely place...
Head across to the Strength and Flex Forum... loads of ideas there for you to use on some of your rest days too !
I will take a look thank you.
I often do spinning classes so il just stick to them if I am feeling more energised x
Spin will be great for part of your training
Nooooooooo - please don't run consecutive days regardless of the urge and desire - it will cause all sorts of injuries which ultimately will delay you running for weeks, months - it is a rest day for a reason and the programme is designed to make you succeed without injury!! Good luck and keep that enthusiasm strong!!
Thank you. Il definitely not be running on consecutive days anymore x
Good!! Enjoy the programme - this time last year I was a non runner and I graduated in June, one of my greatest achievements in life!!
Congratulations on graduating the programme. Hopefully I will one day too x
Well done on starting the plan! I didn’t rest and paid the price with really painful knees - thought I didn’t need rest days as breathing seemed ok! Had to take weeks off and ended up taking longer to get to 5k!
Listen to those that know
Yoga really good to do on rest days - stretch out those legs!
Good luck and enjoy 🙂
Thank you 😊 x
Ok, so everyone's already mentioned the importance of rest days, so I won't bore you with more of the same. Instead I will just congratulate you on getting started and your incredible motivation. Well done.
Oh, AND WHERE ON EARTH DID YOU FIND EXTRA ENERGY?!?!?!?
I am super jealous of you right now!
Keep up the good work, you're clearly gonna smash this C25K plan. 👍👍
Aww thank you so much. Finshed week one and really loving it. I feel I'm definitely ready for week 2 now though as 3rd run was a breeze compared.
Haha i dont always have left over energy especially with a nearly 3 year old! xx
I've got at 5,3 &1 year old so I totally understand the depleted energy levels, hence why I was so jealous of your extra boost 🤣
The advice on this forum is brilliant, as I’m sure you’ve realised. I just wanted to wish you well on your journey. Keep posting so we can cheer you on x
week 2 run 3 2/03/12 yay
Follow Couch to 5k in exactly 9 weeks?
Planning week 2 
Week 2 day 1 done
Week 1 run 2 
