After my two-week break for illness, I got out and ran last week (Tuesday) . I thought I could go straight back to 30 mins. Oh dear!. After about 16 I had to take a walk break, but I managed another 10mins to finish - and woke up next day with such back pain I could barely get in and out of a chair. To be fair, the back trouble was probably due to the first canal trip of the season - pushing lock-gates too hard - but the "go for it" run probably didn't help. Back on the couch for another week, then I started again this Tuesday. This time I went back to Week 6 Run 2 - two 10 min runs with a 3 min walk in between. Still hard work, but I did it again today and feel much better. I shall move on to Run 3 on Saturday, and then build back up to my best. The moral of the story is as always - take it steady.