Hi all! I’m in week 5 and I am training for cardiovascular health, endurance and weight loss. I would like to run more than 3 x per week, so what should I do on the rest days? Would I repeat the previous run? Should I do a gentler run like some one or two minute intervals? i
I am really looking to build endurance and don’t want to jeopardise it by doing too much but want to lose weight so don’t want to do too little. Any advice is appreciated, thank you.
Sorry, the rest days are really not negotiable. However that doesn't mean you can't do something else; brisk walk, cycling, yoga, calisthenics, weights/ gym type stuff.
Have you read the guide to the programme? It really is full of important info to get you through without injury or delays
healthunlocked.com/couchto5...
You can do every other day which gives you 4 runs every other week too. You just need to ensure 1 rest day after each run day. 👍🏻😁
I haven’t read it but I will do! Thank you! A bit of walking today it is x
You can always mimic the programme by walking, then walking faster for timed intervals to help increase your cardiovascular fitness if you feel it's needed, or just enjoy a ramble 😁
Welcome to the forum.
When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.
If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.
The guide to the plan covers it all.
Enjoy your journey.
Thank you so much x
Rest days are crucial. The muscles in your legs need that time to repair the microtears that appear when you run, so running more than 3 x a week is not a good idea, otherwise you risk injury and a spell on the Injury Couch and then your hard work so far has gone to waste.
Getting to week 5 is a great achievement. There are lots of exercises that complement C25K. Cross training is a great option for the days you are not running. Pilates, gym exercises and yoga will strengthen your core and brisk walking or cycling will keep up the cardio.
Thank you I will look at other cardio activities for my rest days and also will include some strength training x
The non-running is as much a part of the programme as the running, whether that's the walking during the session or walking, swimming, cycling, yoga-ing or lying on the sofa on the days between runs.
Thank you! X
Look on YouTube for 30 day yoga with Adrienne. It’s free and it’s good. The first few days you may not feel as though you are actually gaining any strength, but I’m on day 18 of it now and can really feel and see a difference x.
I’m a bit scared of yoga atm as I have a bad hand, but I really want to do it, is there a lot of downward dog? Well done for getting to day 18 x
There is but you don’t hold it for long. But yeah be careful if you have a bad hand, I’d probably wait until you feel it’s better as it does put a strain on your hands and wrists at first x
I have found a particular problem with Yoga for Adriene with respect to my wrists (with which I don't usually have a yoga problem) I like a slow paced class but she leaves me hanging out on them too long.
You might well find something on YouTube which is explicitly 'wrist/hand friendly'
Rest days 
Rest Days 
How important are the running shoes ?
Rest days?
Rest days
