Couch to 5K
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Graduated before the summer holidays but not run for 5 weeks! Where should I restart?

I completed the c25k course at the end Of July and ran the Race for Life. However, since the children have started their summer holidays I've not made time to run. I really want to get back into my running but want to be sensible and not overdo it. My aim is to run a 10k by the end of the year. Any advice gratefully received!

6 Replies

How about going back to the run-walk weeks later on in the programme - is it week 5 or 6?

Once you've back out there, you'll quickly get back to graduation fitness - it's just a matter of reminding your body how it feels.

My husband hadn't run for about 18 months but has recently started again - first run was 2x10 minutes with a 1 min walk in between, 2nd run was 20 mins non stop, next run will be 30 mins and so on.

Good luck!


I had not run for 7 weeks because I fell and dislocated my shoulder, Iaa started back on week 6, but after the 20 mins I felt good and just carried on running until Laura said stop for the 5 min walk. At the end of the podcast. Pat :-)

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The last two times I had a lengthy lay off due to injury I didn't go back to the podcasts but instead just went out and ran what felt comfortable, 10 minutes to start, then next week 15 - I'm up to 25 now. It worked for me but do whatever feels right for you, listen to your body.


Thanks for all your replies - great advice. Looking forward to getting back into it!


I've been in the same situation and did my first run last night. See my most from this morning. My advice would be to go out and run at a sensible pace and see how long you can manage, you might just surprise yourself. I was surprised how much stamina had remained with me and am now looking forwqrd to getting back into the routine and picking up the pace.


I echo what notbad says about listening to your body.

On the occasions I have had a break I found that a couple of gentle sessions soon got me back into the swing.

Just remember to take it easy and not to rush at it ~ if you do, you may end up with another enforced break!

Good luck.


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