Question - day off

[Hideaway3]

Good morning

I’m looking for some advice / experiences regarding how many runs are you supposed to do per week ??

I’m due to run today but feel tired as i was physically busy yesterday but feel an element of guilt ?

So when Laura says rest one day is it acceptable on the program to say skip 2/3 days then run again ??

Any responses gratefully received ??

H3

[AlMorr Ambassador Graduate]

No strict rules, you can miss a extra day off running if you want to while doing C25K, three days a week is recommended, try to keep to the same 3 days, however, if you are busy with work, just run on the days you can and feel less tired.

[Hideaway3 in reply to AlMorr]

Thanks AlMorr

[ForestGrump63 Graduate]

At least one days rest running 3 times a week. If you run every other day you finish the programme in just under 8 weeks

[Hideaway3 in reply to ForestGrump63]

Thanks , but that’s what I’m querying

H3

[ForestGrump63 Graduate in reply to Hideaway3]

If you run 3 times a week there’s going to be once a week when you take more that one days rest

[ForestGrump63 Graduate in reply to ForestGrump63]

So more than one days rest is in the programme so yes

[SueAppleRun Graduate]

Up to two weeks without running and you hardly lose any fitness, the one days rest is a must, if you are tired then an extra day is recommended. We had a rough week back winter in and didn’t manage to run for four days and our legs felt fresh and rested for our next run, that only happened once though, we mostly had one rest day and sometimes two, so you see it’s your running adventure and can be flexible to suit you

[Hideaway3 in reply to SueAppleRun]

Thank you very much for the reply and advice WillowSola

Appreciated

H3

[RunningChocoholic Graduate]

Hi, from week 7 onwards I always took two rest days in-between and that worked well for me. Good luck

[Hideaway3 in reply to RunningChocoholic]

Thank you very much

[IannodaTruffe Mentor]

If you read the guide to the plan, you will find amongst a whole host of useful information, the advice that you lose no significant condition in the first two weeks of running, so while three runs per week is considered optimal, you will not suffer from having a longer break.

[Hideaway3 in reply to IannodaTruffe]

Thanks for reply and information

Appreciated Iannodatruffe

[Fabulous450 Graduate]

Hey H3!! 👋🏽👋🏽

I think the programme is designed to go out for 3 days a week.

No harm in having more than 1 rest day. I’d go with how you feel. It’s not as nice when you push too much. An extra day may have you raring to go. In my experience giving in to trusting how I feel is always the best way to stay running happy!

And as others have said it takes up to 2 weeks to see a reduction in form. I’ve had periods of time when I’ve not run for longer than that and I’ve returned to it just fine too.

Enjoy your rest H3!❤️

[Hideaway3 in reply to Fabulous450]

Thanks Fab 450

Appreciated

H

[ValeItaUk Graduate]

I sometimes need a couple of days to fully recover but I always make sure that I complete the three runs within a calendar week.

[pegasus2512 Graduate]

I always listen to my body and sometimes I think I’ll miss a day. It’s strange as I feel really guilty then. But my thoughts are that I need to be able to enjoy running and not stress myself about missing or rather delaying the run. Just listen to your body and if you need an extra day or so then take it. Good luck

[Hideaway3 in reply to pegasus2512]

Thanks pegasus