I am going to start the couch to 5k nine week plan. can anyone tell me how many times each week I should be doing this?

[LYNNJ]

[mark909 Graduate]

3 days a week but always leave at least a day inbetween runs to recover. I ran Tues, Thurs and then Sat or Sun depending on what I was doing on the weekend

[PeaBea Graduate]

Welcome to the forum. The aim is that you run three times a week. The podcasts clearly mark which run you should do but you decide ehich days you run on but make sure you have a rest day after each run.

[Pat184 Graduate]

Hi LYNNJ welcome and well done for getting off the couch. I used to do alternate days. The podcast does tell you to have a rest day from running, but you can do other exercises on rest days. Good luck Pat

[Beth5]

It's 3 times per week (each session's a half hour , taking a rest day in between each run! Best of luck!

[kathrynlf]

You say you should have rest days in between each run but I also go to aerobics and Zumba classes. Is this still ok or should I be giving my body a rest? Thanks Kat x

[LYNNJ]

Thanks for all your answers

[GoogleMe Graduate]

Hmmm... the plan is divided into "weeks" and there are three sessions per week (it may be the same podcast you do three times, some weeks there is more than one podcast) The key thing is that you don't *run* on consecutive days.

It took me six or so weeks to achieve three completed Week 1 podcasts (initially I could only manage 4 of the 'runs' on that podcast and walked the rest of it, and built up from there) but after that I was successful every time and usually managed to run every other day so I graduated in 3 months.

You can certainly do other forms of exercise on running rest days but perhaps best, as a regular thing, to make it something lower impact and working on aspects of fitness that running doesn't address. Aerobics and Zumba might not allow your body the repair and prepare time, or maybe they could be incorporated if you are careful (or perhaps decide to take longer over the programme?). The NHS Choices offers Strength and Flexibility podcasts or there's swimming or cycling or yoga or various bits of gym stuff if that's your thing.