Couch to 5K
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Been away for too long

Haven't been around for a while, I got the tendonitis in my knee which put me out of action for a while, then I hit 50 and I gave up. In the mean time my weight has started creeping up again so I have decided to give the running another go. It's been about 3 months since I did my last run, so how far back do I need to go, the way I'm feeling I'm considering going all the way back to week 1 again or once I get started will I be OK?

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Why not see how week 1 feels. If it's easy move straight on to week 2 and so on until you find the right level.

Do take care to build up gently though - you need to look after that knee.

By the way, at 50 you are a mere stripling, so no more excuses on that score!

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Hi Plop, nice to see you back! I haven't run for two months either, just coming back from injury now. Others may be able to best advise you on your return. I first completed W1R1 and then W2R1 which were both horrible! I then decided to just go out for a run and see how I feel. I did 7 minutes the first run and 10 the next and stopped before it began to feel awful. So I might use 10 minutes as my benchmark and start from there. I really don't want to go back to intervals as they ruin my rhythm and my recovery time is still good at the moment so I'll see how I go. My Dad was a road runner for many years and told me that apparently after injury you will reach the point you were at previously more quickly than it took the first time round? I know I still need to make sure I don't overdo it though as I'm desperate to get back to where I was before but must remember that there's no hurry!

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Hi, plop nice to see you back.😊

Have you tried a little joggette to see how you get on? I think what Ullyrunner says is a good plan as it will give you structure and build your confidence again. I suspect you will still be fairly fit.

Ease yourself back into it gently. Nice and slow😊

Good luck and keep posting.

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Welcome back. Just take it easy and see if your knee causes any problems. You can either do as Ully suggested and redo the programme but a bit fastercthan the first time round, skipping some of the runs or go for a short run and graduallyvbuild uo the length 2-5 min a run. It won't take long to get back to where you were either way.

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I agree with Ullyrunner on the age thing. My last excuse was age and then a friend - who is a few months older than me (55) - said she'd just done a half marathon. Excuse smashed to smithereens right there! Good luck and welcome back!

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I'm much the same, haven't run since early July so this morning I went for it a started at week 5. Hard going but doable gonna really try to keep it up feel great when I finish. Sometimes life just gets in the way. Good 🍀 xx

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I never got a chance to go for a run in the end. I was riding my bike along the track beside the bus way, lost control and sort off half fell off, managed to stay upright but bruised my big toe. I thought I had broken it but it's only bruised, I can only wear my walking boots as anything else hurt so running is back on the shelf again until my toe recovers.

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