C25K

cynthiahalvorsen

I was wondering for people that have done this program before. I have never been a runner, but I am enjoying this a ton. It says that you only need to do it three times a week, but I have been repeating days throughout the week. I never advance to the next week until it is time. I was wondering if this is a bad idea and if in need to stick to the program as written.

BasicGreatGuy

If you are a beginning runner, it is best to stick to running 3 days a week, in my opinion.

Rest is very important. You need to give your body a chance to acclimate to the new exercise and stress placed on the tendons, ligaments, and bones.

If you want to stay active on the days you aren't running, you can walk, bike or swim etc for 30 minutes.

PaytraB

I agree with BasicGreatGuy. At this point in time, your tendons, muscles, etc. need the rest break. On your "non running" days, a different form of exercise is good; one that works other muscles than your running ones.

Congratulations on doing C25K! It made a runner out of me. I graduated just over 2 years ago and am still running. Keep up the good work.

jumpybeans

I'm starting this program today!

cynthiahalvorsen

I started it as something to do with my son. He has autism and a weakness in gross motor skills. I am surprised at how much I am enjoying this. We are working towards a 5K in October that encourages costumes.

araromi2

Im doing it too...love it...but i think you need to take rest days

mbaker566

I just finished and will likely be starting a 10k program this week

it made a runner out of me
this used to be me

bwogilvie

Take the rest days. Running puts forces of 2.5-3 times your weight, or even more, on your leg muscles, bones, and connective tissues. New runners need to rest in order to adapt. You shouldn't consider running more than every other day until you've been running for 6 months or more, and then you should only add one extra run per week every 2 months.

cynthiahalvorsen

Thanks

emiliebecause

I am on Week 5 day 2 and I am really enjoying it. For sure take the rest days. It can be hard on the knees, calves, shins etc. to start running. I have been taking it really slow in terms of moving through the program. I started in March. I did take three weeks off in the middle somewhere but I repeat runs until I get three in a row and feel my endurance and stamina increase to the point where I don't feel like dropping dead after a session lol. I have found that I no longer have to repeat runs so I suspect my progress will be more inline with the program's time-frame now that I am over the initial hump of making running a regular part of my life.

beadedbudgie

I just finished Week 4 Day 3 and will be starting Week 5 Day 1 tomorrow. Definitely take rest days. I personally do it every other day, and just walk on my rest days.

AmyRhubarb

I went from being an absolute non-runner to completing this program in the set time. I only ran three days a week as the program was written, and to this day I still only run three days a week because that's what works for me. I like to do strength training on the days in between, so every other day fits perfectly.

As others have said, stick to the program. Distance, speed, and more frequent running will come later.

z304

I skipped rest days last fall when I was starting out and seriously messed up my foot/ankle. So much pain. Now I'm starting out again. Over a month in, only doing serious cardio 3x weekly (I lift 2x weekly) and so far no injuries.

Jacqui_Runs

I love this program, I'm on Week 5 myself. PLEASE take rest days. They are so important. If you need to repeat days or a whole week in the program, go ahead. I personally run 4 days a week (mon wed fri sat) and it works fine for me. I'm not a very fast runner, right now I'm just trying to get to a point where I can jog/run 3 miles without getting tired or feeling like I need to stop.

joolieb1

I run on Monday, Wednesday and Friday (week 4, day 2 just done) but must admit I have rest days if my knees are sore but otherwise, I want to do other stuff (walking, cycling) so I exercise most days and haven't had injury because I keep my running to set days. Do u think that is ok? I keep to my daily calories but exercise is something I want to do every day to burn calories but also because I like it nowadays

JackiDS

So happy to see other people doing C25K! I've done it before and loved it but stopped doing it. I am starting the program again this Saturday. On my off days I'm doing yoga. I find that yoga helps stretch my muscles in many ways and I think this will help me when I get stuff or tight muscles from running. I also hope to complete the C25K and start/complete the C210K!!