I completed W5R3 nearly 6 weeks ago now, but managed to badly sprain my ankle somehow and have not run since. I think it's very nearly back to normal (just the odd twinge every now and again) and want to start running again, but I don't know if I should do W5 again, or W4 or go back even further just to test it out. Any advice would be appreciated.
Sprained ankle better - need advice on where t... - Couch to 5K
Sprained ankle better - need advice on where to start.
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It's frustrating isn't it!
My physio advised to start running when I could hop a figure of eight and it worked well for me.
As for which week, I guess it depends how long you've been out and how you were finding it. I'd graduated when I injured my ankle and was running 10k - I ran a short and slow 1k for my first run just to test it out.
It's important not to run too early!
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It depends on how fit you are, and how much fitness you've lost. Start at week 6 and see how you get on. If you can't do it then go back to week 5 again.
Good luck!
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I had a similar issue back in December. I'd graduated a few months earlier and had been running three times a week, so like you, suddenly having to stop was extremely frustrating. The problem I had was trying to gauge how much I could do when I felt able to get back out. So, I went right back to Laura and the W1R1 podcast. On each 1 minute run I pushed things as much as I felt comfortable and backed off the moment I felt anything twinge. After a couple of sessions, I felt able to resume my normal routine, if only more slowly for a while.
Well I decided to start with W3 and see how I got on .... and it was OK - probably could have gone for W4 but thought it best not to push it too far. Not bad considering I've had about 9 weeks off!