Run once a week?

[Astro1476]

I started C25K back in June, but stopped in Week 3 due to knee injuries caused by going too fast too soon. I had some physio, took time to rest, and did the recommended stretches etc.

I restarted last month, doing the Week 1 runs at much slower pace than before, and only running once a week. So far so good.

Is it OK to continue the rest of the programme by only running once a week, on a Saturday morning?

FWIW, I also swim 1K twice a week before work during the week, and walk 2.5K twice a week at lunchtime.

[SueAppleRun Graduate]

I haven't a clue as to the science behind how many times to run, but....on top of swimming and walking , once a week is better than no times, and maybe later on you could always run a bit of one of your walks

[WhaleSongC Graduate]

My cardio fitness slowed me down, not my legs. So I found I had to do cardio three times a week to make the next run easier instead of harder. Sounds like you have the cardio sorted.

[Annieapple Administrator Graduate]

🍏👏Well done on stopping and getting sorted. You can take as long as you like to get through the program as long as you do every run in succession. Each run builds on the last one. It would be good once you have done the first few weeks to try and step it up to x2 runs a week keeping them slow & steady & then when you eventually get to the longer runs to increase to 3 a week. Running fitness is different to walking and swimming. They are excellent choices to support your running but in order to get running fit, you need to run 3x week.

[Astro1476 Graduate in reply to Annieapple]

Thanks for the support and advice. I'm partly doing one run per week to fit into busy family life, but I'll see if I can add one or two more later.

[Wawacito Graduate in reply to Astro1476]

I had problems with injuries as I ran for longer than recommended. In my case I got a painful baker cyst when I ran 6k instead of the 5k that were due. Last year around this time, after having gone back to running after a break and having run like once a week for four weeks, I felt like topping my run off by doing 50 instead of 40 minutes. What I got were severely clotted fascia that rendered my right leg immobile by January. (My new physiotherapist fixed the muscels and I got special insoles, I am at the end of week 6 of the magic plan this week. )

So, long story short:

What works for me when my legs or knees give me trouble is to rest, then run with 2 rest days between runs. Three rest days are also helpful. I am with Annieapple's suggestion of trying to get 2 runs in a week with enough rest days, say Tuesday and Saturday.