First run this morning , question for the comm... - Couch to 5K

Couch to 5K

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First run this morning , question for the community !


My first couch to 5k run this morning , I set the alarm for 5am, was out by 5.15, not done any running since year 11 at school in 1992, but I’ve taken my first steps , It feels so hard, I had COVID around 8 weeks ago, which then turned into a chest infection and then bronchitis , after my first run this morning I’m feeling like my lungs are struggling , I can’t get enough air into them, but I’m sure that will pass,

My legs feel surprisingly good, and I’m thinking of going again tomorrow , how essential is the rest day they speak about in the app ? Would it hurt to do a second day in a row tomorrow ?

Many thanks


18 Replies

Well done to you⭐Take the days rest...there's another nine weeks to go...this is a stroll not a sprint. Just enjoy it for the overall experience. 👏👏

One_watt in reply to Hidden

Thank you Jinky88 , I have my kids over the weekend so unable to get out , I could do Wednesday , Thursday and Friday, otherwise goto leave it till next week to complete the weekly course , I’m not sure which is best to do, thank you for your kind words though , it’s good to be involved in this

Hidden in reply to One_watt

If they are of age why not get them to do it with you!

One_watt in reply to Hidden

That’s a good idea


Well done you. Definitely take the rest day!

Welcome Mike. Glad you are recovering from COVID, it does seem to have a long tail for some.

'Rest' days are part of the programme, it's when your muscles repair. Do something else if you want to- walk, bike, yoga etc (cross training)

This is a great programme- it may just change your life :) Make sure you read the guide to C25K, where all your questions will be answered!

One_watt in reply to helenwheels

Thank you very much , I considered cramming in the runs because of my schedule (kids coming for the weekend) but like Jinks said earlier , take the kids with me so I think I will do that, it means I can have the rest day like I’m meant too,

It was lovely running early and not bumping into anyone around my local area

helenwheels in reply to One_watt

Taking the kids is a great plan-or Monday, Wednesday, Friday if they are not so keen.

One_watt in reply to helenwheels

Yes that would of involved putting the first 1 off until Monday which would not of been a good start, I’ve done Wednesday now , will do Friday and Sunday :)


Welcome and Well done 👍

Great day non-negotiable. Your body needs time to recover


Well done on starting C25k. It’s an amazing programme and really does work if you follow it carefully. Rest days are non-negotiable and crucial as the weeks progress into the longer runs. It’s a great suggestion to take your kids with you!

I’m sorry to read that you haven’t been well. If breathing is an issue, I suggest reducing your speed right down. In the guide to the plan it says You should be able to run at a conversational pace; if not you are going too fast. Enjoy and good luck with your next run 😊.


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

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.

Enjoy your journey.

That’s really helpful thank you , I work a physical job where I’m on my feet all day, would that have any effect on that repair time ?

IannodaTruffeAdministrator in reply to One_watt

Me too and the answer is no.......unless you spend your day running.

This is not a matter of general fitness. It is the impact that does the damage.

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.

Take the rest! Your body needs time to recover. Seriously.

One_watt in reply to Kisyate

Ok thank you , I feel fine and as if I could easily do it again tomorrow but will follow advice and do my next 1 on Friday , I think when I get to week 2 and 3 I will be very glad of the days rest


The Rest Day is just as important as the Run Day, please believe that.

And, Congratulations on beginning the programme :)

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