So, what does your "week" look like?

[RunforMum]

Hi all, both last time through, and this time, I don't think I have done a C25K week in an actual week.I'm fine with that. I listen to my body and usually do a couple of runs a week, ... maybe 5 across a fortnight if it's going really well?... I am not sure but it feels like my average is 2 or 3 rest days. As I say, I'm fine with this. I really think I'd struggle or not complete a run if I tried to do 3 runs in a week. Also, my job means I'm on my feet all day, so 8-10,000 steps in a working day is usual, so when I run in the evening after that, I really am quite tired! (I'm 50 for context, which is not old I know, but point is I'm not in my 20s!)I just wondered what other people's "week" looks like.

[nowster Graduate]

When I did C25K my "week" was 6 days long. I alternated between running and rest days. I was 52 when I started.

There's no problem at all with having extra rest days. Two runs a week is fine. Leaving it a week between runs might be borderline. When it gets to be as infrequent as one run per fortnight you're not going to see the same benefit.

[RunforMum Graduate in reply to nowster]

And once graduated, do you keep to this routine?

[nowster Graduate in reply to RunforMum]

Yes, it's a good idea to get two (or more) runs in a week after graduating.

I had a few weeks earlier this year where I only got in one run in per week, and I definitely noticed the difference in my fitness.

At the other extreme you should not run on two days in a row (or twice in the same day) until you've been running regularly for at least six to nine months.

[AlMorr Ambassador Graduate]

There was an expert here on C25K named IannodaTruffe who sadly died in November 2022 who advised runners to run at least twice a week, but only once a week as nowster says is "borderline", most of my running is twice a week but I do occasionally run 3 times a week, I would advise you RunforMum to try running two times a week if you can✔️

[RunforMum Graduate in reply to AlMorr]

Thank you, yes, that's my usual.

[Mightymags Graduate]

hello I’m of similar age and I run twice a wk the times I have ran 3 times I don’t feel any better. My average working day is 10 hrs and like you say being on your feet all day makes running hard. I’m no expert but I’d say do what works for you good luck

[Fionamags Graduate]

I aim for 3 runs per week but it doesn’t always happen as I am prone to wimping out if the weather is foul. Having restarted C25K after a v long break from running I have fresh motivation to get out though so I’m not less than 2 runs/week.

[Annieapple Administrator Graduate]

🍏👏 That’s great!!! You want to run, you fit them in and you enjoy them!! Best of all you listen to your body!

I am much the same … for me 3 runs a week is a perfect week but if I manage 1 or 2 that’s also a perfect week 🤣 We run, the run we can. Today is my run day yeah!

[GoogleMe Graduate]

At about your age, when I was doing C25K for the first time, apart from an illness break, I ran every other day, but I found twice a week was more sustainable long term. Presently I am in practice tending to operate on once a week which I would like to increase... ideally (but having slumped a bit lower than that, I know when to be pleased with once a week)

I think you are right to recognise that one's overall activity level is relevant and whether running gives you energy as it were or subtracts from the available total (even if it is providing other benefits) If twice a week feels like it is working for you, I'd suggest checking whether other fitness and wellbeing boxes are getting ticked (eg strength and flexibility work) ahead of fitting in another run.