Every other day or 3 times per week?

[Newb_runner]

do most people run the C25K every other day? Or do you stick to three runs in a week?

[AlMorr Ambassador Graduate]

You are advised to run 3 times a week, running on consecutive days could cause a injury, for example if you run on a Wednesday, Friday and Sunday you will have two rest days, Monday and Tuesday.

[Annieapple Administrator Graduate]

🍏 Until you graduate it’s best as AlMorr says to stick to 3x week to lessen the impact &chance of injury, but at the very least one rest day between runs.

[Oldfloss Administrator Graduate]

Well... the advice is clear... whether folk take it is another matter, and we have had folk ignore the rest day guidelines to their cost.

Taken from the ,How to Run C25K pinned post;

"THE REST DAY FROM RUNNING IS NOT NEGOTIABLE, which means you should not, as a new runner, run on consecutive days, but does not have to be spent back on the couch again. When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles. "

Most folk do, thankfully, heed the warnings... but; we can organise the runs to suit ourselves and our lifestyle. Work, family and other commitments like appointments, can upend, even the best of plans.

Me, for example, I have normally, since Graduation in 2015, run three times a week but... to a pattern. Wednesday, then a rest day, Friday, then a rest day, Sunday, then two rest days.

Some folk do Monday, Wednesday, Friday then take the weekend off... some have more rest days and as my lifestyle demands now, I am one of them, at times! I ran last Sunday, but only managed to get a run on the Thursday after. My next run will be tomorrow... ( I love my Sunday run day

I am a graduate so, those extra days , although not always welcome , do not really concern me.

Folk starting out on C25K may be a tad more concerned .

This programme is wonderfully structured, it follows a plan... but, it is okay to tweak to suit your lifestyle or the way you feel your runs are going.

BUT...

... that one rest day between runs is, as the guidelines say, essential. It will be interesting to see other folk's replies.

Hope you are taking those rest days

[MissUnderstanding Administrator Graduate]

I personally can’t see anything wrong with running every other day. We have a seven day week so half the time you’ll still be running three times a week! We’ve always taken a strong line on rest days between runs to reduce injury risk but I don’t think three runs a week is compulsory. The app says to aim for three with a test day in between. The most important thing is to keep at least one rest day and listen to your body to see if you need another.

I get the impression from reading a LOT of posts here that most people do three runs a week rather than every other day. I personally did a mix! There was one week I did two runs because I was knackered! That suited me. You’ll find what works for you.

[ReturningRunner1 Graduate]

I found 3 times a week worked for me especially on the longer runs. Even now I prefer 2 days in between sometimes 3. I feel more energised and enjoy the runs more. We are all different but don’t feel you need to push it if your not feeling it.

[Newb_runner]

Thanks for all your replies. I will continue with my three days a week and not worry too much if I have the odd extra day off here and there. Have a great weekend all.

[MissUnderstanding Administrator Graduate in reply to Newb_runner]

That sounds like a great plan! Can’t wait to hear how you get on with your runs 🏃‍♀️🏃‍♀️🏃‍♀️

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Me too!

[Spanners15]

I started with 3 runs per week but then needed to adjust the schedule by a day to accommodate a social commitment so did a single rest day at the end of the week instead of double and I was fine, so since then I've stuck with alternating single rest days without the double one.

This week I've even added swimming to my rest days to feed my new-found addicting to fitness without breaking the rest rule 😂

W4R3 due today though so I might not be feeling so energetic next week with the dreaded W5 on the horizon!

[MissUnderstanding Administrator Graduate in reply to Spanners15]

Week 5 is the best one of the program! It’s a step but a really good one. Being nervous is normal but you’re ready for it. Enjoy!

[drl212 Graduate]

Definitely take at least one rest day between runs. I usually did three runs per week M/W/F with strength training on Saturday but it depended on other commitments. At other times I did Su/T/Th/Sa.

In a previous running life I had very bad shin splints and was fearful they would return. But so far (touch wood) I’ve been pain free following the rest day advice.

[Madwife60 Graduate]

I need routine so be Monday Thursday and Saturday are my run days. I also do yoga and QiGong on Wednesday and Sunday so Tuesday is my wiggle room day if Mondays are too wet/hot or whatever other excuse I can come up with