I will start week 6 next week. I run Monday, Wednesday and Friday. However when I go to week 7 I will be going away from the Thursday to Monday.
I have quite a busy few days in a new area so may not get chance to do Fridays run. I won’t want to lose fitness or disturb my routine.
I wondered if anyone knows whether I should do Fridays run on week 7 the Monday I get back or is it best to take a week out? I would rather keep going as I don’t want to stop building my fitness
Hi, every other day training is best ,but you can do whatever you can, the first 2 weeks of being off won't affect your routine/performance your body will be ok. Good 👍
Great thank you. I will try and do every other day so maybe I will do the Friday off week 6 on what would be the Monday of week 7
The Sunday will be the first day of that week, i used to do Monday Wednesday Friday, but life mess about our plans and routine 🙃, so there's nothing wrong doing odd days long as you don't have say 2-3 weeks off ,then restart i think that would make it seem more difficult.
The app notes on here are really useful it will have great advice about scheduling and routines , you will be fine ,as you got so far already 👍
Great thank you 
I'm not sure I understand your reference to taking a week out, sorry.
If you can't run on Friday, then just run on the next day you can. If you're obliged to run on Mondays, Wednesdays and Fridays that'd be Monday, or Wednesday if you have to stick to the same days.
If you've no specific constraints, why not run on Tuesday? You could then potentially do Thursday and Saturday, and revert to Monday, Wednesday and Friday after if you prefer.
Enjoy your runs, whatever you decide!
That’s true I think my question was more if i run the Monday and Wednesday for week 6 does it matter if I don’t do the Friday run on the Monday which would be week 7
First off, when you’ve completed couch to 5K, it’s commonly said that you can take up to three weeks off with negligible decrease in abilities.
And after that it’s a slow decline.
With that in mind, if you have to take time off, (in your example it’s one day,), then you really should not lose any progress. Your body is almost exactly where it was, with the same abilities and same capacity for the next (slightly longer) run.
Whenever I skipped a day, such as you will be, I simply picked up with the very next run. I don’t know exactly what’s cannon on this, but I don’t think I had any problems.
For example,
WEEK 6
M - Ran the W6R1 protocol
T - off
W - Ran the W6R2 protocol
F - Off
Sat - off
Sun - off
M - Run the W6R3 protocol
T - off
W - Run the W7R1 protocol
Th - off
F - Run the W7R2 protocol
Sat - off
Sun - Off
M - etc
As I said, I’m not sure there is an official protocol on this, but based on our abilities, this worked just fine for me.
That’s great thank you so much
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