Couch to 5K
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Long Break, advice needed for restart

Hey Guys

I graduated a few months ago, but due to a planta faschia injury and then celulitis I have been out of the game for over 3 months. I intend to take up running again in a few weeks but really don't know where to start, should I do the whole programme again, or start at a few weeks in?

Any advice would be greatly appreciated

4 Replies

I would do a tester run, just go out, without a firm plan and start running. See how you get on. Don't go for speed or distance records, just take it low and slow. It'll be hard at first, but you will surprise yourself how you get on. Take it slow and steady, but stop if you feel uncomfortable or badly out of breath. Then use this run to gauge if you even need to start the programme again. You may surprise yourself.


When I had 6 weeks out I did as Narmour says and just had a short run, more of a gentle trot, about 10 minutes. From there on I upped the distance every week and it took me 6 weeks to get back up to 5k, if you do feel happier with the podcast I would opt for week 3 or 4, you can always drop back if it's too much. Take it gently and enjoy it whatever you do. :-)


Thanks for the advice guys, I will give it a go and see what happens :)


Hi Pafkay,

I think I've been in a similar situation - graduated last November, kept going apart from cold/flu breaks last winter and was doing parkruns in about April. However, then I moved house in June and the weather got warmer (which doesn't go well with other health issues) so essentially I had a 3 month break (still stayed fairly active as I was reasonably fit but not up to running). I finally re-started last week and decided to go with week 5 of C25K. 5 runs on I'm ready to go for 25 minutes this weekend. I think I'm finding it slightly easier than the first time round, even though my new home is in a much hillier part of town so every run involves a long climb somewhere!

I was actually happier than I expected to be going back to Laura - and I hope you enjoy it as well. Good luck and let us know how you do :-)


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