C25K Instructions

[Jkc25k]

So, there is a lack of instructions in C25K. I did three workouts in a row and now I’m seeing I should have been resting in between. So, what should I do now? Do I take four days off? Should I take a few days off and start week two early? Suggestions welcome.

[RunningMigster Graduate]

Hi, welcome to the gang!

So, first things first, you've got to the end of week one, so take two rest days.

The ideal, is to take 1 rest day between each run in a week and 2 days between weeks.

Also, dont get hung up about the name of the program. Most people dont manage 5k in 9 weeks. The main purpose is to get you running for 30 minutes 3 times a week.

But you've done the right thing by coming here. We've all been through it or are going through it.

The admins here are awesome and will be posting some really useful links for you very soon I'm sure.

Mig

[Speedy60 Graduate in reply to RunningMigster]

Sorry Mig, I just contradicted your advice 😔. Not intentional.

[RunningMigster Graduate in reply to Speedy60]

😄 it's all good. It's the same point really. Rest days are so important!

[Jkc25k in reply to RunningMigster]

Thanks! This is super helpful.

[Speedy60 Graduate]

Take at least one day off and listen to your body. If you feel good, pick up where you left off; if you still have aches take another day. The point about rest days is that these are the days when your body repairs itself and prepares for the new stresses you are putting on it. In other words, you get fitter on your rest days, not your running days!

Personally, I always took two rest days and only since Christmas have I ran every other day. That's my choice, I'm nearly 60 and figured my body needed some extra TLC. I also had a fear of injuries stopping me doing all my other activities.

Good luck and keep us posted on how you get on.

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Check this out.. loads of useful information here

One day rest at least between runs... longer if you need them... pop in strength and flex work on some of your rest days.... that really helps.

Slow and steady... and enjoy!

Well done you!!

[Bike_and_Run Graduate]

Don't panic, there are many of us who started out running a bit more than recommended at the beginning. I started out doing one run on the way to work, the second on the way home thinking I could complete all 9weeks in a matter of days. I couldn't!🙈

C25K is very much a personal journey, so my advice is don't get too hung up on the 'rules' but definitely listen to your legs and allow them time to recover. The early runs may not need quite as long a recovery time as the longer runs later on, but getting in to the habit and discipline of rest days at the beginning of the plan will help loads later on, and will reduce the chance of injury.