Rest days

[Thommo23]

Hey all, first post here but I am in week 6 and have R2 today. I wanted to know if you guys walk during rest days and if this compromises recovery?

I have a young son and I walk him for 1.5-2 hours a day for his naps so I generally cover 10k in doing so at a good pace - I would compare it to the 5min warm up walks.

This means I never really have a day without either a long, fast walk or walk and run and my legs are starting to feel a little tight.

[John_W Graduate Ambassador]

I'd say that walking briskly for 1.5-2 hours on your rest days could be compromising your recovery and also not taking an extra day from running.

Anything that doesn't have the impact of running is fine - so walking is generally good. BUT ... you should still listen to your body and you say your "legs are starting to feel a little tight."

I'd say to slow down your walks - don't worry about covering less distance. Keep the duration the same but just dial down the intensity, from 'brisk' to 'amble'

EDIT: ... and take a 2-day rest from running each week!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

John_W has answered your question, but this guide to the plan is essential reading healthunlocked.com/couchto5...

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

Enjoy your journey.