Couch to 5K
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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.

4 Replies

Thanks Andy good post. I am just feeling a bit unwell from Saturday and am wondering when to plan to train again.


Totally agree with the post Andy. I had 10 days off due to flu and just ran a very slow 4.5k this morning, walked 8 mins at the start and 5 at the end. Felt exhausted after it but I knew it wouldn't be a good run but it will be better next time and it is all about logging miles now.....


Excellent points Andy - especially about the plateau-ing (is that even a word or have I made it up?!) That's happened to me a couple of times - a few brilliant runs when everything comes together, and then for no obvious reason, I can't seem to manage even a short one. I'm just getting over a tough patch now, but I'm not too worried as I know it'll all come good again.


Absolutely. I had 4 WEEKS off with an injured ankle and have been getting back into running very slowly. I want to be able to do this and although I got to 5K in week 9 I have taken what seems like ages to get back to that stage mainly due to a loss of confidence and being extra careful to avoid further injury. My first post injury run was less than 90 seconds but hey, it was a run, and a starting point....


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