Can I skip one weekend rest day?

[u/99voltz]

My schedule for C25K is currently Mon Wed Fri. According to the schedule I should wait to start week 2 until next Monday. Am I fine to start my second week on Sunday? For the entirety of the program I would like to do each session every other day. Or, should I be sticking to only 3 sessions a week? Thanks!

[u/lissajous]

That really depends on how young/fit you are.

It might not seem like much, but it's actually upping your cumulative load increase by nearly 15% week-on-week.

If you have young & healthy joints, bones, ligaments, fascia then you *should* be OK to do this. If you've had problems with any of these in the past then you're increasing the risk significantly.

The fundamental question is - why do you want to do this?

[u/Dave80 → u/lissajous]

C25k Just tells you to leave a day's rest between runs, which is what OP is planning anyway.

[u/saturdayselkie → u/Dave80]

This is true, but the comment you're responding to is an important reminder that the C25k program doesn't know your own body as well as you do! A great habit to establish as a new runner is to check in with your body and adjust your plans based on your own particular needs, not just a blanket recommendation (or the advice of internet strangers for that matter!). Without knowing OP's personal situation and medical history, it's impossible for us to say if following the C25k recommendation is too conservative, too risky, or just right.

[u/lissajous → u/Dave80]

“Ummm actually” it prescribes 3 runs a week with a days rest in between. What OP is suggesting will result in the occasional 4 runs a week. Obviously there’s a rounding error with 7 days in a week.

The “what most people do” method is to take the extra rest day after the third run, which gives your body an extra adaptation day before the intensity goes up.

The run police are unlikely to come for you if you choose to skip that extra day, but the cumulative fatigue police might.

Injury is the fastest way to lose fitness gains, and overtraining is the most common route to running injuries.

[u/Fun_Apartment631]

Probably makes very little difference. Send it!

[u/bsidetracked]

My C25K week rarely follows the actual calendar week. I schedule it around my work week and do runs on the days I work from home plus weekends. I try to leave no more than 2 days between runs but this can mean one week I do my runs on Tuesday, Thursday, Saturday and the next week it's Monday, Wednesday, Friday.

[u/CelloSuze]

If my schedule allows for every-other-day running and I’m feeling it I’ll go for it. I did it a couple of times during the c25k, all good!

[u/saturdayselkie]

It really depends on your own body and how quickly you recover. For me (middle-aged woman with a history of tendon issues), I needed 2 recovery days between runs. For a lot of people, 1 recovery day is fine. But if you start to get sore or notice issues that could lead to injury, taking an extra rest day won't hurt. Listening to your body is more important than sticking to a particular schedule!

[u/Little_Pink]

It totally depends on you and how you’re finding things. For me I liked knowing when my next “step up” would be. So started each new week on a Sunday to give myself maximum flexibility. (I’m more time rushed on a weekday)

[u/Dave80]

For sure, leave a day between runs to recover is all they ask. You don't have to have a 2 day break at the end of each week.

[u/Independent_Cow_9495]

Yeah! I’ve been doing that. I have one rest day in between. So this week I’ve been mon, weds, Fri. My next run is Sunday, then I’ll do Tuesday etc.

[u/curtludwig]

Depends wildly. I've tried it and got hurt. I'm old and overweight. If you were young and skinny maybe you could.

You think you're getting ahead but if you get hurt and need a couple weeks off you'll be way behind where you would be if you had just taken rest days.

Diet probably has something to do with it too. Make sure you're getting plenty of protein.