How vital are rest days in a running regimen? I'm an absolute newbie and have just recently begun training for CCT, and I just feel I'm so far behind, it's not even funny. Due to this, it means I HATE taking days off.

Is it bad if I run every single day to my absolute brink?

What is the best way to progress in distance?

Not resting can cause you to not only burn out physically but mentally. I have read in quite a few places that rest days are where you get strong (reap the benefits of your previous hard work). Without rest you just keep tearing down your muscles and don't let them recover properly.
However, that doesn't mean you need to sit around all day eating chips. You can do "Active Recovery" Walking, hiking, etc... something easy but still physical.

VerasMij,
It's not recommended for you, as you describe yourself "an absolute newbie" to be running to your "absolute brink" every day. You need to build up a base of mileage before you start running to the brink, also known as speedwork days.

If you truly are a person completely new to running then you need to start off slow. If you don't you WILL, without a doubt, burn yourself out and injure yourself within the first 2-3 weeks; if you even stick with it that long. You need to go for distance right now, not time. Don't even wear a watch. Go out and measure 3 miles and just run it, COMFORTABLY. An example of the effort you should be exerting while on the run during this "build up" phase is NOT gasping for air, but not able to hold a conversation while running either. Once you can comfortably run 3 miles, start running 1-2miles on the other days. You should work yourself up to the point where you can comfortably run 1-2miles a day with a 3-4mile long day.

If you hate taking days off, then don't. However, it's strongly recommended that you take at least one day off so your body can rebuild and repair itself. But I too know the feeling of just wanting to get out and stretch the limbs a bit so I can't tell you not to do it. But DON'T run hard at all. There will be a time for that and it's certainly not now for you. You need to spend time building up slow and steady mileage for about 6 weeks (safe side, 8 weeks) before even thinking about throwing in just ONE speed day a week. You should be focused on staying injury-free rather than fast!

I've been running for years and recently decided to crank up my training again at around the new year. I spent all of January, February and the first 2 weeks of March just building my mileage back up and then I started incorporating speed days into my regimen, and I'm glad I spent that time building mileage the way I did. I've been injury free (knock on wood) and have been consistently running under 19min 5k's (with a quick 17:49 thrown in there!), ran a 36:40 10k and have clocked a couple sub 8min 1.5 milers for the PAST. I'm running well right now, without a doubt, due to my base of mileage I built earlier this year. You can't discount the value of a good, solid base of mileage when talking about running.

My advice for you is to leave the watch at home, get outside and just enjoy the run. Do this for the next several weeks and if you stick with it and don't injure yourself you will be surprised at how quick you can build speed with the proper base. Good luck.

to just back up whats already being said, my uncle in an ultra marathon runner (100mi+) He takes days off a lot, he never runs more then 2 days in a row, btw he can run a 4:40 something mile so hes not only a distance runner. On his days off if he really wants to get out he will do a 2-4mile walk, emphasis on walk, lots of times he even takes his 9yr old daughter with, so that should show you the speed of the walk.

Also you said you wanted to gain distance,2 things to help
1-eat good
2-Just do it, run threw the side cramp and keep going, all of a sudden it wont hurt, there is a "wall" in running and you have to get threw it.

Now my actual advice just do this and start at week 1 Once you get a feeling of ware you are at, then jump to the week you think your capable of and edit it a little to yourself.

http://www.specialtactics.com/pjccttrainup.pdf

I was told on basically my first post on this site to use this work out to a T (at first at least) I thought I knew better and I didn't really fallow this over the last month and a half. I did but not as I should of, I was too worried about my swimming, concentrated 80% of my work outs on that and put off the cals and running to much. yet I did pass my PAST but my numbers sucked! Luckily I passed on my first try even but my 1.5 time was just embarrassing 10:20....I just barely made it and I threw up afterwords.

I am now going to do McGuards work out at week 5 and tweak it a little so im running and swimming just a tad more then he has on there already.

I know for the most part I was just re-saying what the other guys were but trust me this work out will help you a lot, and you need to do a lot more then just run anyway.

Best of luck
wil

I decided a few months ago that I wanted to join the Air Force and of course, the fact that the recruiters are being pressed on getting PJs, CCTs, SSs, etc., they were the first things I was introduced to, and CCT really took to me. Unfortunately, I didn't have as much time to prepare as I had hoped. It's THE job that I want now. I really don't want to settle for less. I got a lifetime pass and go nearly every day (just took my rest day today), but I do work out everything. My Workouts generally go like this...

swim
Core (Either Abs, lower back or obliques)
Run
Weight train (Tris & Chest, Bis and Back or Shoulders and Legs)
Run
swim

Is this too much running and swimming?

I personally would recommend splitting up your cardio and resistance training sessions. So, two Workouts a day.

Second, do not work out for longer than 90 minutes at a time. Our body only has so much glycogen stored at any given time. At a moderate to high intensity level the average man has about 75 - 90 minutes worth of glycogen. Once that's depleted your body will scavenge from BOTH fats stores (yay!) and lean tissues such as bone, muscle, ligaments, and tendons (very very bad). The bottom line is that if you're not spent in 90 minutes, then you're simply not working hard enough.

Your question cannot be answered because I don't know how long you are swimming and running. But if you really swim, run, throw weights, run, then swim again... you're not being efficient with your time and your intensity level seems too low. The good thing is you are working out rather than suffering from paralysis by analysis. Use one of the prescribed workout plans on the site and adjust as needed.

I'm going to start using the one TheDon linked me to tomorrow and see how that works for the first 5 weeks or so, obviously adjusting it to what I need. I'm completely drained by the second swim/run, but it's going back to me not really wanting to rest. I think if I keep going I'll just get better. My swim technique is insanely sub par and my running distances and times just aren't doing it for me, so I think if I keep going it will make me better. I guess the body does need some down time, though.

Get a lesson on swimming if you can, i took three and am planing on taking at lest two more. btw they are only 20$ for 30min at the YMCA. Just stick with it and do all of the work out even if your numbers suck. Right now just starting out numbers dont really matter as much, they will come as long as your actuly working out and from the sounds of it you are. Whats more important is to finish the work outs and not over do it and hurt yourself or give up and be layed up for 4-5 days then start over. That you dont want to do.

also I sent you a privet message with a ton of swimming info in it.

Good luck

I just took a day off 2 days ago and yesterday decided to go for a 3 mile slow run. Completed the whole thing at a 10:00 mile, while the day before my rest day, at 1 mile I was completely drained. I guess rest days do help incredibly. And thanks for the heads up on the YMCA, lessons at Lifetime Fitness are way too expensive, but I've wanted to take some.