Advice for getting going again?

[berrinio]

I got up to 10K a couple of months ago with the help of damienair and the Crossing the Bridge gang, just the once I think! I then got a series of coughs and colds and haven’t run since. I’d love to build back up to where I left off at 10K but need to build back up to 5K first - does anyone have any advice on a plan to follow to get started again as a non-beginner after that sort of a break please?

[Gwenllian1 Graduate10]

This rings bells! I’m constantly knocked back by injury and bits of illness but I keep on coming back! I’ve found that the magic plan is really useful. If you spend a few weeks gradually moving from 3k ish to feeling ok with 5 again, it will take you forward. I’ve been round three times now. I would get there by just going out to begin with and running a time, not distance, just get out for twenty minutes or so. Then something which seems like a bit of a challenge but doable, maybe 2.5 or 3k? I would do a couple of those and then a longer one so you’ve done three in a week. Just a bit longer, 3.5 or 4. In two or three weeks you will have it back again. Best of luck. It’s all still there, just ease yourself back!

[berrinio Graduate10 in reply to Gwenllian1]

Thanks for the encouragement - amazing how daunting it feels! I’ve just saved Ju-Ju’s Magic Plan - will try a bit of C25K first and see how it feels and then try and get myself in gear

[Alexi_Spain Graduate10]

Wow!! I was the same… I’d even managed to run HM distance, then sort of lost my mojo over the summer, and didn’t run for 2 months. So I re-started the C25k plan right back from Week1 Run1. The difference this time was trying to run the run bits at a faster cadence, set the metronome to 168, e viola!!! I’m now back to 10k distance, and mix up my runs with steady plods and intervals using the Nike Run Club app.

I have no doubt that you will be able to get there again 💪🏻💪🏻🏃🏃🏃🏃 Good luck

[berrinio Graduate10 in reply to Alexi_Spain]

Great, thanks! I was thinking no need to go back to the beginning, but I’m going to just get out there now and do week 1, run 1 to get me out the door and see if I can get myself moving :/

[berrinio Graduate10 in reply to Alexi_Spain]

This was actually very satisfying! I did my version of a ‘sprint’ for the 60-second runs - not at all like starting again when I could barely maintain a gentle jog for a minute

[Alexi_Spain Graduate10 in reply to berrinio]

Amazing isn’t it!! I looked back to my original C25k runs, and found I was an amazing 2 mins a km faster this time around. And anything that helps you to get back out there on the starting line is a good thing!! Well done, and I’m proud of you. 🏅🏅🏃🏃

[Oldfloss Administrator Graduate10]

Just repeat C25K...steadyand dlow; you know you can do it and no pressure...loads of folk are on the forum, repeating bits of or all of the plan.

This year has taken its toll, and we have had so many repeaters in the Catch-up Corner on the C25K forum. I repeated it earlier this year myself.

It is just a great safe way to get back to where we were.

Maybe pop back there and, I will be posting the first Catch-up Corner post of 2022 on Saturday...we'd love to see you .

Welcome back x

[berrinio Graduate10 in reply to Oldfloss]

Thanks very much, will see if I can find the catch-up corner - it was so nice and motivating before to keep in touch with others in the same boat, so to speak

[CBDB Graduate10]

I think going back to C25k or an easier Magic Plan is probably a good idea. I am planning that as well, once I get off the IC, having managed to get a weekly 10k into my routines just before my metatarsals starting acting up.

So my plan to get back to 10k is to go back to C25k, but this time use a different app. My choice it he ZR5k (Zombie, Run to 5k) for this, just to have a bit more fun and throw a bit of a different experience into the mix. Once I am up to 5k, I;ll do the magic plan again, but probably also with a twist. Not sure what yet, though.

I find that thinking about having a slightly new experience, here with me choosing the ZR5k app, provides me with a lot of positive anticipation and hopefully motivation. It thus feels like something new, rather than something one 'has to revisit'.... if that makes sense.

So I am actually looking forward to it. (But it will be a few weeks yet, before my metatarsals are stable, I think.)

Hope you find a great way forward.

[berrinio Graduate10 in reply to CBDB]

Thanks - I hope you can get started again soon and that you remain injury-free going forward. So frustrating. I’ve never tried the zombie runs but they sound fun. Anything to mix it up and make it interesting, I suppose. I do just like having a definite schedule to follow and get on a roll with. Good luck with your return to running!