Train Smart. Not Just Hard.

Make recovery part of your training

A rest day belongs in the plan. It is not a missed run that needs paying back.

Give the week some breathing room

If you are starting out, leave a rest day between runs. The NHS Couch to 5K programme uses this approach to give your body time to recover. Build a routine you can repeat before adding more training.

Keep rest simple

Make time for sleep, regular meals and fluids. If a gentle walk feels comfortable, that can be part of your day. Rest does not need to become another hard workout.

Adjust, rather than catch up

When work or life changes the week, move on with a realistic plan. Do not cram missed sessions into the next few days. Tell your coach how you are feeling so the next session makes sense.

Further reading: NHS Couch to 5K running plan.