Hello!

[GenshinAddict]

I'm new to C25K, just completed my first day today and I'm a bit confused by the set-up, are the three workouts essentially referring to doing one after the other day after day for only three days out of the week? Or is it something you're supposed to repeat throughout the week for all 6-7 days?

[Oldfloss Administrator Graduate]

Hello and welcome! You have found us and here you are! Well done.

Please do read this essential post..

healthunlocked.com/couchto5...

The forum follows the Nine week C25K plan... Running three times a week, with at least one rest day between runs.

nhs.uk/live-well/exercise/r...

Nine weeks, or however long it may take you... ( wind and weather and life may halt you at times), The runs are 30 minutes duration and each week and each run builds up, leading to thirty minutes continuous running by the time you have done none weeks!

E,g,

Week 1

For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

and then by the time you run Week 9

For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

You've nearly reached the end of your programme and you've made some great progress. This is the week when you can reach your goal. Well done!

So, if you have done Week 1 Run 1, you should have done that run pinned above

Rest days are non-negotiable, and there are suggestions for supportive strength and stamina work for some of those rest days too, in that pinned post.

Hopefully, this has cleared things up a tad... any more questions, just ask, please...

[Annieapple Administrator Graduate]

🍏 A comprehensive reply from Oldfloss but just to welcome you to the forum. Please stay in touch and let us know how you get on!