C25K 'lapsed' graduates - which week to ease myself back in on?

I graduated from the C25K almost 2 years ago now. I managed to keep up the running for a good while, right up until we had a hellish winter and I could no longer run out on the roads without risking breaking my neck. I meant to order grips to help me keep it up in the bad weather, but it never happened, and I got out of the habit. To compound that I then went straight into the final year of my research degree, and became a nocturnal hermit. Thankfully I have now submitted and am back in the land of the living, but I tried to go for a run a few weeks ago and ooof - I have clearly not maintained my fitness levels. I found C25K such a good method of getting me into running so I want to go back to it to get me back up to speed again, but I don't think I need to start at week one again. I don't want to overface myself either though. Has anyone picked it up part way through? What week would you recommend?


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

6 Replies

  • I'd do week 1, if that's fine skip runs 2&3 and move to week 2 and see how that feels until you find the point you think is right. If you've been out a long time doing a few easy runs is probably better for you in the long run to build up those muscles again and avoid injury. Whatever you choose to do, good luck! :)

  • I like this idea - prevents you from getting 'bored' and demotivated and each week's podcast will be pretty much 'fresh' plus you'll have continual but faster than first time progress.

    Though Week 1 is no place for cissies in my view!

  • I agree, sound idea, you will soon find your level, and good luck !

  • I had a two year break as well except mine was through injury. I went right back to week one but with the much more positive mindset of knowing that I could get back to thirty minutes a bit quicker than before but by changing the end runs not the early runs. I used Laura and the plan up to the end of week six and then ditched her and ran to my own playlists again and to whatever time/distance I felt comfortable with.

    There were times when I felt that I could have ditched some of the earlier runs and jumped forward but I didn't want to push too hard at this early stage. I wanted to make sure that I spent time getting comfortable again. After all, six weeks in the grand scheme of things wasn't really that long!

    Listen to your body and you'll figure it out, I'm sure!

  • I'd not run for over a year when I started, and I went for week 3 based on what sounded do-able. Worked for me (and was able to skip a couple of week 8 runs as well without noticing any ill effects as yet).

  • Cheers all - have done 1 week 1 run, and 1 week 2 so far, and so far have found the runs a bit too easy, so will keep popping up the weeks until I find one that seems a bit more challenging and hits my current level of ability, and then I will take it from there I guess. Will try a week 3 run for tomorrow's outing I think.

You may also like...