I COMPLETED MY 30 mins of continuous running at week 8. Felt really elated, carried on to week 9 then a small op has forced me to stop running for the past 3 weeks:((( I need to get going again tomorrow now I'm recovered but I'm worried I'll feel awful having to go backwards. Also worried it will feel like starting from scratch. Any advice on which week to restart on? I would be very grateful if anyone could take a minute to reply yours sincerely, a demotivated 40 year old!
First time on here and need some motivation an... - Couch to 5K
Hello Fi and welcome. Three weeks isn't very long for a break and I don't think it'll be like starting from scratch. Perhaps start with one of the interval runs eg 10mins + 10mins from the earlier weeks and see how that feels. That's just my suggestion based on absolutely no experience of post-op running however - I'm sure there are people on the forum who could answer with a lot more authority. Though I would confidently say make sure you're completely healed, however minor the op was, and take it easy!
I think 10+10 is one of the week 6 runs.
Have you spoken to your surgeon about running? Have you been given the all clear to run? Please don't do yourself an injury, you'll put back your recovery more if you run too early or too far than if you wait until the all clear.
From what I remember W1R1 is 3x5 mins, W5R2 is 2x8 mins.
Just found the written instructions here nhs.uk/Livewell/c25k/Pages/...
There are many of us that have breaks from running for some reason or other but its amazing how well the body maintains its fitness levels. Why don't you just go out there and see how long your can run for, take it very slowly and steady. If you can only do 10 minutes take a walking break and pick it up again after 2 - 3 minutes. You may however be very pleasantly surprised and manage 20 minutes or more. Good luck and let us know how you get on.
Well after 3 weeks out, very apprehensive but I eventually decided to opt for starting at week 6 run 1. ( 5 run 3 walk, 8 run, 3walk 5 run). I completed it I could definitely feel that I was out of shape. I have to say I'm glad I opted to stick to Laura's structure to help me keep pace, and having completed it, I'm not sure whether to do tte next two runs of week 6 (20 mins of running) or stick to run 1 all week. I'm trying to convince myself I did well completing it after a 3 week gap but can't help feeling a little deflated having to rewind 3 weeks.