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.


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

4 Replies

oldest โ€ข newest
  • 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....

You may also like...