Just take it nice and easy outside. See how it goes. You were up to week 8 on the treadmill, weren't you? I wouldn't have thought you need to step back as far as week 1. If you find it too easy, why not try a week 4 run (or possibly start of week 5) next time. I think you probably just had a bad run last time out.
Thanks for your supportive comments Adam I think I might as well start from scratch but I probably won't take as many rest days until I get to the week 4 podcasts
Hey miss wobble I had been using a treadmill and I tried week 8 outside and discovered how much harder it is out on the open road 😁 I want to do it properly and I hadn't realised how much the machine was doing for me still it's all a learning curve
Make sure you take your rest days, they are really important.
I agree with Adam no real point in repeating weeks 1 to 3, however, if you must go back to week 1, it might make more sense to cut down the number of repetitions rather than the rest days.
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