So I've been thinking about this lately. I see quite a few posts (here and elsewhere) from people that are frustrated with a lack of progress, or beating themselves up for what they consider a poor run.
I've been training towards the York 10k, three weeks away now, and had a major setback when I fell ill and just couldn't get the training miles in. It's happened before, a couple of times. Even my last week of C25K was delayed thanks to a cold. There's one thing that always hits me when this happens, but it kind of sparked thoughts on progress in general that I thought might be worth sharing...
It only takes a few days to lose a weeks worth of fitness: I was out of action for about a week, it took over three weeks to get back to the point I was at before I fell poorly. Be aware of it and build back up gradually.
Progress isn't linear: Sometimes it feels like you're going backwards, quite often you'll plateau with seemingly no progress for plenty of effort. Don't despair, look further ahead, it'll come.
Every run's a good run: Even if it felt awful, you were running, that's enough.
Log your miles: And times, if you run with a watch or app. Don't get hung up on the numbers, but it's easier to see progress when your average mile time keeps creeping down.