I’ve had 6 days off from running as had lots of family events. I did feel like I’d gone a bit backwards has have done W4R1a few weeks ago but then went on holiday and so repeated W3 when I got back.
I had gone to the gym planning on repeating W3 AGAIN (would have been W3R5) but something made me go for W4. I am so glad I did - it was tough but I did it. What really helped was remembering that I had done it before and survived and therefore I can do it again!
How do others people cope with not having time to complete runs? Is it okay to go a few extra days without running and then carry on from where you left off?
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Really well done for doing the week 4 run. You won't lose condition that quickly so when life gets in the way it's almost certainly OK to pick up where you left off x
Well done. The head can get in the way, the body does as it’s told most of the time. You can take a few days off and the further you are into the plan, the less that will affect you.
Personally, I’d rather try what I thought was improbable than go back one, but it’s a personal choice. The main thing is you are on it and you’re heading for half way.
Well done for making the right choice and going for it.
My running schedule throughout the 9 weeks was erratic, and still is. I think its fine if you have genuine reasons not to space the runs out equally, but do get out there whenever you realistically can. It worked for me, and seems to be working for you. Enjoy the journey 🤗🏃♀️🏃♀️
Bet you’re so proud of yourself! Well done on stepping up to W4!
I haven’t had more than a 2 day break between runs, but I’ve read plenty about people’s fitness not dropping off for several weeks, so if you need to have a life and miss a few days (I clearly don’t!), it won’t matter!
Thank you! I usual run Tuesday - Friday - Sunday and don’t notice a drop between Tuesday - Friday. I guess it makes sense that it took me 4 weeks to build this fitness, it’s not suddenly going to go away.
I try to go every 2 or 3 days but my husband works late some nights and I've got a little one so I can't guarantee that I can always do that. I figure that as long as I run whenever I realistically can and don't make too many excuses it'll be fine. It's meant to be something you're doing for yourself so no point making a chore out of it. Go when you can and feel proud of your achievements x
I’m so glad you posted this! I’ve had the exact same problem, I’ve had a bit of time off from running due to family coming to stay and being super busy, and I wasn’t sure what to do either! I’m on exactly the same week as you as well, I did the same and repeated week 3 again and my next run will be week 4 run 1! I’ve done W4R1 before and found it hard but I’m determined to keep progressing as I sort of feel like I’m not going anywhere at the minute! After reading about how long it takes for your body to loose fitness, I’m going to try not repeat any weeks now! xx
Well done for getting back on the running train! It’s tough once you’re out of the weekly rhythm and I am so glad my post was helpful. One thing I didn’t mention, was that I slowed right down for this one, I don’t think I would have got through it otherwise. I run on the treadmill and so for me it was just a case of pressing a few buttons.
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W4R1 - Didn't make it through the first 5 minute run.
I only went and done it!! 
So glad I started this
W4R1 done....I was so afraid!
I can run (jog very slow) for three whole minutes! WHO KNEW!!!!
