C25k how many times per week

Once you have your running habit well set, then you can add in cross-training. Remember that Rome wasn't built in a day and no new habit is formed in one week. So the basic answer to the question how often should I run is three to four days a week with some cross-training thrown in, if possible, and at least one day a week of rest. And one last thing: remember to have some fun, even on those days when your run is on the tougher side.

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Share this article. A Goodbye From Cool Running! Always do the 5-minute warm-up walks as instructed in the podcasts before each run, and check that your running shoes are offering good support. For more information on preventing and treating injuries, read our page on sports injuries. You will have good runs and bad runs — accept it, and do not spend too much time analysing the how and why. Even a bad run is good for you. For tips on how to stay active after finishing the Couch to 5K programme, see our Life after Couch to 5K page.

Watch this video to see how Laura went from fitness phobe to keen runner with the Couch to 5K programme. Page last reviewed: 13 October Next review due: 13 October Couch to 5K: week by week - Exercise Secondary navigation How much exercise?

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I have also seen this sort of question in other C25K forums. Here was my reply on the forum in question:. Guys I'm sorry but I'm going to tell it how I see it. The truth is only a small percentage of people finish C25K, and an even a smaller percentage keep running for any length of time afterwards.

Some of you have joined our runners group which is terrific, and I urge anyone that hasn't to do so. The thing though is that there are only around ten regulars there who have finished C25K, and are still running long term.

But in that little group there are some incredible success stories. How about Staypuff who has lost 40kg in the last year since starting C25K, has finished a half marathon, and is now training for a 55km race? Graham has lost around 30kg, and has beaten type 2 diabetes.