I seem to have gone backwards!

[Alicharlie]

I graduated last year, then had a bit of a break due to illness, now I am struggling to run for more than 20 minutes. Any advice? I'm running twice a week and trying to add on an extra minute each week, now up to 22 minutes. Do you think this is the right approach?

[Lordi Graduate]

Why not restart on the programme around the week just before 20min continuous run? The structured approach will support your progress as you found the first time around etc. Keep it up!

[IannodaTruffe Mentor]

Welcome back.

You don't say how long a break you had, but if you don't maintain the habit the running fitness will dwindle. Use it or lose it.

Lorri's suggestion makes a lot of sense in your position, so maybe start back at W5.

Good luck.

[Ermintrude63 Graduate]

I’m in the same boat, I’m just shaking off the dreaded lurgy which started on Dec27th. I was thinking similar - go back to week 6 and build back up. Really gutted as I only graduated on Christmas Eve, I have tried to run in between but only managed 15 minutes 🙁

[Alicharlie Graduate in reply to Ermintrude63]

I'm going to do as suggested as go back to C25K programme for a bit x

[GoogleMe Graduate]

If it feels as though it is working for you then of course it is the right approach. If you think you may have developed a bit of a block about running for the full 30 minutes then you could whack the podcasts on again for some structure and encouragement on the go and/or make sure to try different locations and routes to break unhelpful associations.

But I'd say better 20 minutes twice a week than longer runs less frequently. I am wondering whether actually the problem is the old one - that you could do to get your pace down and that will prove more sustainable.

[misswobble Graduate]

Yes, slow and steady progression. Run nice and slowly, take a break as you need to, get your breath back and run on. Walk for spells if you want, it's all good.

It does take time but you'll get there. I felt I was going backwards after 5k when working towards 10k, but if you keep going you will push through. Consistency pays off !

Don't be anxious about it. Relax and enjoy yourself

[Bluebirdrunner Graduate]

Hi Alicharlie, whenever I have had some time out on the ic, I use the c25k + podcast Stepping stones to get back to fitness. It starts slowly which helps with the toxic ten and lasts 30 mins...

Might be an idea if you don't want/need the walk breaks of Wk6. Good luck😊x

[Alicharlie Graduate]

Thank you everyone, I feel much more inspired and just been out and ran for 23 minutes x