What do you do if you miss a week (or 2)

So I got to the end of week 5, managed to get through the 20 minute run, and so far OK. However... due to circumstances beyond my control haven't been able to run for about 3 weeks, no injuries, just life got in the way.

So the question was, do I go back and redo week 5, or do I press on and just do week 6.

Many thanks



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

9 Replies

  • Three weeks at this stage is quite a lot. I'd go back to the end of week 4 and build up from there. Or maybe I'd just go for the 20 minutes and if I managed carry on from there😎 But I'm greedy! 

  • Hi Pete, Personally I would go back to Week 5 and see how you go on .

    No harm in doing a week again and theres no pressure to complete the plan in the 9 weeks .

    Entirely up to you though of course, no pressure :-) xxx

  • Week 5..use it as a practice run...then..onwards and upwards :)

  • I got to week 5 and pulled my calf muscle so couldn't run for 2 weeks. I went back to week 4 to rebuild my strength ... and my confidence! It's a personal choice. Week 6 has 3 different runs like week 5 and the first one is pretty easy so you could press on to week 6 and see how you get on. No shame in repeating a week as its all good practice 😊

  • Just pick a run, say W5R3, and go out and do it. If you find you struggle, then back up a bit, if not, forge ahead.

  • As the others have said, but best not have a full roast dinner before you run!😰😱

  • Yeah, the roast dinner thing was not good. In the end ignored everyone's advice (sadly I do that sometimes) and did the week 6 run 1. It was sort of OK, cut the speed back from 10kph to 9kph for the last interval and managed to get through it.

    I may see what the run 2 and 3 are like before I go onto week 7 next week, but thinking it should be OK.

    Thanks for all the advice.


  • Woah you run fast pete. A slower pace will help with these longer runs....😊

  • I went on a two week holiday at the end of W5 and couldn't take my running gear. Knowing I had run for 20 mins was great though so when I got back I just started week 6 which is intervals still and was fine. 

    You should still be fine but if in doubt do a 3 x 5 min run which will give you confidence.

    Good luck and keep going. 😊

You may also like...