Spreading runs over 3 days?

[Cazmagoo]

Just wanted to thank this community for all the inspiration and support it offers - it really helps. So my question is, is it ok to spread runs out over a few days rather than doing alternate days or will that really slow down the build up of fitness? I’m an unfit menopausal tortoise, really struggling with breathing and aches/pains this time around - graduated 4 yrs ago but haven’t done anything for the last 2 for various reasons. So I know I can do it, but hormones and the extra stone & a half are adding to the challenge. I’ve also just started 2 x weekly bootcamps which are quite intense, and I don’t want to completely wreck the little muscle I have by not allowing enough recovery time in between. The result being, sometimes 2 or 3 days can elapse between runs as I’m so precious about my achilles tendons which have played up in the past. I’m just about to start week 5, so the intensity is ramping up now! Any advice appreciated - I’ve just adopted the “slow jog” method which is interesting/challenging but helping! Thankyou!

[nowster Graduate]

What you're doing is fine. What you should not do at this stage is run every single day.

Having two or three rest days is perfectly OK.

[IannodaTruffe Mentor]

Welcome back to the forum and well done on getting restarted.

Three runs per week is probably optimal for a new/returning runner and while spreading it out over longer will slow your overall progress, it certainly won't stop it, especially if you are being active in other areas.

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.