If after a first try it feels too hard, go back one run or two and take it from there.
I also wasn't well and took a week off after completing week 7. Today I went for my first run after a week off and tackled the first of week 8, thought it might be really difficult after a week off...but surprised myself and did well...so I say just carry on where you left off, take it slow and see how you go!
You've come so far your fitness can probably cope with a week off. Continue from where you left off - it's only 2 mins longer. If you were earlier in the program it might be a different matter but there's not a huge difference between 28 and 30 mins.
May be too late, you've likely bolted out the door, run like the wind and are now enjoying a nice cup of tea... But hey, I'd have said try week 9 - you can do it!
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