Couch to 5K
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Getting going again

hi everyone, back in May I started C25K and absolutely loved progressing through the weeks, then when I got to Week 7, I completed 2 days... then for various reasons hardly got out to run, was just doing wasn't I had gone off running, just stuff, life and the rotten weather got in the way. Anyway I have been out a couple of times this week and walk/run/walk/run, not running longer than 4 mins at a time. I really don't want to go all the way back Week 1 but just wonder if I should backtrack to Week 4 or 5 or something..... has anyone else had a blip like this and had a gap of a few weeks?

6 Replies

Why not try one run from each week until you come to one that's tough and then pick up the programme from there. That way you won't end up attempting a run you can't complete and get dispirited. Good luck.

1 like

You'll find your way back in, but hopefully you won't have to go back to the start.

Don't worry about it though. Just get back in where you feel comfortable and have a good time with it.

Good luck


I was on week 7 run 2 and then went on holiday abroad for 3 weeks. As it was just me and my 5 year old I got no opportunity to run. When I got back I went back to Start of week 5 and gave taken it from there again. It hasn't caused me any problems and like you Id have hated to go back to week 1.


Thanks for your replies and I am feeling more positive about it now. I will get back into it gradually by repeating some earlier runs. I really do want to graduate and feel I have achieved something. Also I love that "high" after a run ☺ wish me luck!


hello again.. took your advice on here to resume at a point where I thought I would feel comfortable. Plumped for a Week 3 run and to be honest it wasn't a struggle, so next outing I will move on to Week 4's runs and see how I get on. In fact I did an extra run of 5 mins tonight just before I got home so was quite chuffed. No point in trying to resume at Week 7 where I had left off weeks ago, but to gradually work up towards it again and ultimately graduate on W9R3... looking forward to that. I enjoyed the run today and felt I had achieved something.. also the lightish rain was nice and cooling :)


oh dear more frustration.. just as I was getting back into it I have now got a calf strain, and won't be able to do any running this week. Hope this is not long term. It feels a lot better doing walking but I don't want to be too hasty and run too soon. My aim is to run occasionally mainly for fitness and enjoyment and for the achievement of going out and running for 20 to 30 mins at a time. As winter is approaching I am wondering if I will ever finish C25K before the dark nights really set in. Anyone else had a calf strain and how long did it take to get back to running?


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