going backwards!!!

well i havent been on here for a while and my running has gone to pot...i graduated over a year ago and at first enjoyed the fact i could run 5k without a break...then winter struck and i found it increasingly difficult to find the time in daylight to run and am a scaredy cat as i run alone so gradually i got out of the habit...ever since when i have tried to get back into it i find it impossible to run that distance and have gradually slipped back to 4k then 3k and now find myself back to walking in between runs of 8 mins...how can this have happened? surely if i got to 5k i should still be able to run 5k? can anyone advise how do i proceed now...perhaps i need to build up gradually again like in c25k plan buit i dont know where to start?? please help me before i turn back into a non runner....

[IannodaTruffe Mentor]

Sounds to me like revisiting C25k would be ideal for you. Try week 5 and see how you get on. Your situation is not uncommon and the programme will get you back to 30 minutes running in just a few weeks. Good luck.

[Hidden in reply to IannodaTruffe]

Thanks that looks a reasonable place to start will give it a go

[runningnearbeirut Graduate in reply to Hidden]

I started back at W5 when I had had a break from running. Sounds pretty much exactly where you are if you can do 8 minutes. If you need a bit of confidence boosting then you could always start on W4 or do each of W5R1 and W5R2 twice to get you back into it.

I hear you about the dark evenings, but really I think you're fine safety-wise. Get a head torch if you think it's actually a bit dark, and vary your route/time/day when you run if you're at all paranoid. Or join a running group as someone else suggested. Or find a buddy to do C25K with you (then you'd have to start at W1R1 with them!).

So many options, but the biggest thing is probably motivation. Remind yourself of why you started running and set yourself some goals (a race to enter/park run to aim for etc).

[dddd4 Graduate]

I'm sure you will get back your stamina really soon. You are still a runner, just a little rusty but you know you can do it and so does your body. Good luck☺

[runswithdogs Graduate]

Laura back in your ears will set you right.

[Donkeywhistler Graduate]

You e highlighted something I have worried about too - dark gloomy winter evenings. I am going to do x2 small quick runs during the week (at lunch time if possible but possibly in the dark evenings) then do a Parkrun at the weekend. I think it is difficult through the winter. Another alternative would be to join a local running club then at least you're not running alone.

[Beccym Graduate]

Last summer I started again from scratch. It's bit hard to swallow but it had to be done. You'll find the early runs easy but it remember the program works.

[Ullyrunner Graduate]

You can start over and build up again with Laura to give you structure and confidence.

Don't beat yourself up - you have not let it slide completely and will soon get beck your stamina.