Start again or pick up??

[Tanya15048]

After starting my couch to 5k journey I was doing really well and had one day left of week 4 and beginning to actually enjoy it, Then I fell over and badly hurt my knee and been out for 3 weeks. I want to get back into the running but not sure whether to start from week 1 again or pick up where I left off??? Any advice needed TIA x

[IannodaTruffe Mentor]

Go out and see what you can manage. You may surprise yourself.

[Sopppphie]

I had almost exactly the same issue! Finished week 4 then hurt my ankle and had 4 weeks off, I started again a week ago and just restarted on week 4, I really struggled with it but by the 4th attempt I managed to complete it, in hindsight I probably would’ve gone back and repeated week 3, mostly so it helps with confidence getting back into it and helps to prevent injuring yourself again! Maybe attempt week 4 but don’t put too much pressure on yourself to complete it and if you struggle a lot then go back a week or two!

[UnfitNoMore Graduate]

I’d be tempted to go for a free run walk using Strava and just do what you feel you can for 30 minutes. Take it easy with that knee to test it... maybe just 30 seconds run 1 minute walk and if it feels good up towards where you were before the injury. Fitness will survive a few weeks of nothing... I met a 5k runner who’s PB was after a very boozy 2 week holiday and no running, but he doesn’t follow that as a permanent running plan. Test the joint and run comfortably once, then you’ll know where you’re at.

[SANDI_runs Graduate]

I did w4r1 then went on holiday for 10 days. When I came back from holiday I went back to w3 and completed runs 2 and 3 again, broke me back into it a bit more gently. Got my w4r2 tomorrow, so back on track 😁