cranking it up...: i plan to run every other day... - Couch to 5K

Couch to 5K

111,401 members144,089 posts

cranking it up...


i plan to run every other day now, and not have weekends off, cos i need more stamina, i need to be fitter ... is this a good idea? i just won't let this beat me and thought it might help.

53 Replies

Don't tire yourself out. I usually find I have my best runs if I take an extra rest day... But I am in my 50s so maybe take a little longer to recover.

thank you for replying so kindly x


It’s up to you but I think 2 days off once a week is good for repairing the body. It’s far too really to start thinking about cranking things up and stamina.

i just thought it might hep if i were generally fitter...but i hear you x just gotta get this w4r1 out of the way


Many people do that, but I always felt I needed a two day break and still do. That’s partly because I do a long run on Saturdays and like to recover for two days before running again on Tuesdays.

It’s up to you, but why don’t you see how it goes and take an extra rest day if you feel you need it?

hi jools. yes, you've always got something helpful and kind to say...well i see what you mean but i just need something to give so i can get this job done!

yes i will see how it goes...thats the best way isnt it...

Jools2020Graduate in reply to dying-to-change

It sure is! 😀👍



Rather than pushing yourself to do more running, why not to something different on the other four days a week? I walk briskly everyday I'm not running, further than I run, and for me this is the ideal balance. It uses different muscles, and helps with stamina.

i walk for half an hour every day i don't run, not fast, but not a saunter either x

WhydothisGraduate in reply to dying-to-change

That's good! If you gradually increase the speed or distance a little it will help with stamina.

great thanks for that info and kindness

Hi, it’s very important to listen to your body and how it’s feeling. I know you want to improve your stamina but it will take time. Please don’t push yourself too hard and risk injury. It would be a shame to spoil all the progress you’ve made so far for the sake of an extra rest day here and there🙂

i hear ya my friend its just that it seems i cannot get this wk4r1 done, its just beyond me, and i am doing 'week 3.5' (as devised by our friend on here for me) tomorrow in an attempt to get half way there ie. 12 minutes, cos i gotta do something to get me to running 5 minutes twice... i don't know whats wrong with me... if i go any slower i will stop! lol

Don’t worry DTC, it will happen in time, just don’t push yourself too hard or be too hard on yourself when it doesn’t happen.🙂 One of the biggest lessons I’ve learnt from running is patience. I must admit it’s not one of my strengths normally! 🤣

me neither mate! me neither lol lol lol

WhydothisGraduate in reply to dying-to-change

Nothing is wrong with you - you are just not ready for it yet - you will get there! You are doing the right things by increasing gradually and being active on the other days as well.

thank you for the comfort. i admit i need it right now. i have done w4r1 three times. 4 minutes, 10 minutes and 11 minutes... not the 16 i need!

listening to my body...mmm... it says stop trying to do something you were never cut out for. but i wont listen to that cos i wanna run for 30 minutes. i will do it.


As others have said, listen to your body.If you are finding it tough going, you are more likely to benefit from an extra rest day, rather than increasing the frequency.

Why not try extra strength training on your rest days. Your running will benefit.

i will look into that. thank you. is this what you mean, just to be sure

IannodaTruffeAdministrator in reply to dying-to-change

Those will definitely help, or you could try the NHS Strength and Flex programme.

thanks is this right?

is this the strength and flex iannoda was referring to? just wanna be sure :-)


IannodaTruffeAdministrator in reply to dying-to-change

Go to the forum Did you manage to speak full clear ungasping sentences as you ran?

yes but not too many of them

but yes, is the answer

page no longer exists apparently :-) when you click on that link

IannodaTruffeAdministrator in reply to dying-to-change

I have changed it above.

oh how kind :-)


I wouldn't be too rigid with it.1 day or 2 days , depending how you feel.

I did every other day up to week 8 (then injured myself) I then had 2 days between runs until i graduated, I now have whatever I want .

1 day , 2 or 3 sometimes .

I don't stress about it now 😁

i do. lol. cos i want to get past this block.

Instructor57Graduate in reply to dying-to-change

There's no rush 😁

no you're right. i know you're right.

Instructor57Graduate in reply to dying-to-change

Every run will be there for you when your ready 😁

yes, i am sure about that


I wouldn't be too tough on yourself and 3 runs a week is plenty! 😊

you're probably right. am just trying everything to get wk4 done... xx


When I did C25k I ran Monday, Wednesday and Friday and took weekends off, but each to their own DTC, do whatever suits you, just don’t overdo it as your body sometimes needs extra time to recover.

yup, that would probably be me x

CouchphoenixGraduate in reply to dying-to-change

Be patient ok, you’ll get there, no rush


CouchphoenixGraduate in reply to dying-to-change

Is that you chanting 😂


CouchphoenixGraduate in reply to dying-to-change

😂 nutter

This week 4 has driven me to it !


As most others have said, I’ve always had a 2 day break over the weekend. It gives time to rest your body and repair muscle tears. I’ve your determination though!

bless you x


It's up to you.

I've done every other day when I could, but I've never beaten myself up for taking an extra rest day if I was feeling off, something unexpected cropped up or the weather was particularly inclement.

Stamina is more important than speed, so crank down that treadmill a few notches when you're running next.

oh no i am not interested in speed, only stamina...i just wanna be able to run for a length of time!not 3 minutes!

You may also like...