A few months ago I was doing well- slowly building up my distance to 10k and managed to do my first ever 10k on the HU 10k.
I was so chuffed. I then went on holiday to Kenya for 2 weeks, I kept running but found it really hard in the heat and humidity (this is especially frustrating as I am from Kenya, although I’ve not lived there for 25yrs) - I managed regular 5ks. I came back and felt like I’d at least maintained some level of activity but my first run back in London was hard work. I then got sucked into hellishly busy work and got sick which wiped me out for 2 weeks (no running and barely any exercise).
I finally felt like I was through the cold and did a run today. I barley made 6k and was running so much slower then where I’d got to when I did my 10k.
i was really hoping to do the vitality 10k in September but I feel like I’ve lost so much progress I’m not sure it feels possible to make up lost ground.
Am I just being moany and feeling sorry for myself? Was it just a bad run? Any advice welcome!
Written by
ReyC
Graduate10
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My standard comeback run is 15 minutes. 6k after what you’ve described is absolutely amazing.
It’s hard after a break (especially for illness) and easing back gently is a good idea. You might not have been quite as recovered as you thought. You’ve got loads of time before the Vitality 10k and I’m sure you’ll get there. I wonder if you’ve just been a bit ambitious with this run? Perhaps give yourself an easy week or two and see how you go. I bet you’ll have some better runs which will really help.
Even without a break/illness, every training programme I’ve done has had some real shockers of runs! It’s hard not to let it dent your confidence. You’ll get there, I’m sure!
I’m wondering if you just need to mix things up a bit and realise that every run does not have to be a long run or at your best pace. Try the NIke Run Club (NRC) app. There are loads of guided runs to choose from and it also helps you to learn about and try out lots of different types of run. The half marathon plan starts at 5k so would be good to get you back to 10k. There are 5 runs per week but you can spread them over 2 or 3 weeks depending on the time you have. You’ve got enough time to get to 10k in time for the Vitality 10k
When I’m ill ( I just got over a third bout of Covid recently), I have to start with much shorter runs again. Jeffing helps as well in these situations.
I think it’s no surprise that 6k suddenly feels really tough if it’s the first run after having been ill.
Coming back from an injury, which forced me back to Week 1, Run 1, I've found that adding a focus helped. For example, I told myself that this is the perfect opportunity to work on slowing down so I can do heart rate training. It's still frustratingly slow, though it takes my focus off the "I used to run 10K!" thoughts. Somewhat at least... And it gives me another reason to slowly come back...
Maybe there's something you've been "meaning to work on" that you can now do?
It seems since COVID that people are taking longer to recover from the various cold viruses we are getting. The initial cold clears but a weakness lingers for several weeks, coughs can linger, lungs can take a while to recover.Don't panic, take it a bit easier for another week or two.
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Frustrating 2 runs 
Back to it after 22 days of not running
Went longest and furthest ever today (8 miles)
6 months progress report ....be happy that you can 😆
Training for the 10k race
