Back after months away - where to restart? - Couch to 5K

Couch to 5K

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Back after months away - where to restart?


Hi everyone! Not sure if I still have my "graduate" badge but I completed C25K last autumn. Immediately after that, it all went a bit wrong as my husband was admitted to hospital and mainly stayed there for the next 4 months, and I was a) too worried whether he'd live or die (he's recovering now) and b) too occupied with looking after our son to even think about running.

BUT. Husband is now getting better, and life is slowly getting back to normal, and I'm starting to want to get out there and see how much I can run now, hoping I haven't lost too much fitness. And I'm wondering where to start - back to the beginning, or somewhere in the middle, or try the post-C25K intervals (designed for improving speed) on RunDouble, take it slowly and see how it goes?

Of course, asking this is a way of postponing the first run, so I'm just going to pick one and get out there before I change my mind, but thought I'd ask for opinions anyway :)

10 Replies

Why don't you start with an accelerated programme of a first week run followed by a second week run and so on until you find your level. The just see how you get on

MarkyDGraduate in reply to SC1472

That was exactly what I was going to say.

Don't forget that as well as rebuilding your stamina and endurance, you may want to harden up your body again for running. Don't be tempted to do too much, too soon.


Just get your trainers on and run out the door (warm up first). Just to see how far you get. You will not know until you run.

Welcome back! Glad everything is getting back to whatever normal is for you. (I always think normality is pretty relative!) You have probably done that first run by now, just wanted you to know I am rooting for you.

OldflossAdministrator in reply to Maztink

..and normality is not relative to me at all :)


Track yourself with something like MapMyFitness or Runtastic or any of the similar apps. Then give yourself a time, allow yourself to run or walk as you see fit, and then see how far you can get in 30 minutes.


Hi and welcome back to this friendly place :)

Super that all is well with you! And.. with your husband too! A great plan to start this again and, as ever, take is slow and steady and maybe add in some straight and flex exercises too :) As MarkyD says, build up again slowly :)

I'm with Whatsapp. Just go for a run. See how it goes. Do that a couple of more times. Then you will have an idea where your baseline is at.


Personally, I'd go for the accelerated programme, 1 x W1, then 1 x W2 etc, then I'd probably just run when I got to W5. Best of luck whatever you decide, keep us posted.


Well, I left it longer than I ought to have, but I have just been out and done W3R1. I thought it would be too discouraging to go right back to the beginning. And it was fine! I was even a little bit faster than I was last time I did W3R1 :-)

I'd forgotten how good it is to start the weekend with a run! Many thanks for all the encouragement.

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