Your Couch-to-5K Training Plan
This program is designed to jump-start your fitness program, not make you feel guilty for missing a scheduled workout. If you have to skip a day, no sweat. Rather than beating yourself up, just get back on the program.
The one caveat? If you’re taking time off because of pain, listen to your body, Heuisler says. If pain lingers for three or four days, it could be the sign of an injury, so see your doctor.