Week 5 after 2 weeks off

[PiaMu]

Hi all, complete newbie here. I’ve taken the longer route on my journey from couch to 5k. Early on the program I had to repeat week 2 and 3. I also had problems with my left knee which was actually down to a case of overpronation... something I totally didn’t know existed! After that was fixed (with some lovely new shoes from runnersneed) I made it all the way to and completed week 5 run 1. Unfortunately I hurt my right calf (at goape out of all places. *sigh*). I decided to take time off running as just walking was painful.

It’s been two weeks and a niggle of pain is still there but not near as bad as it was. I tried repeating week 5 run 1 on Monday and could only complete half of the last 5 minute block. I then decided to just move on to week 5 run 2 today and although surprisingly did the first 8 minute block, I could only do 4 minutes of the second. I’m not sure what I should do... keep trying run 2 or go back to run 1 until I can complete it again? It’s a combination of tired legs and breathlessness - have I just killed my stamina by taking the time off?

It’s more upsetting as my boyfriend just completed the program and is now doing our local park run - in under 30mins too!

Any advice would be great also just curious to see if anyone else had to take a break during the program?

[owmeknees]

I know all about knee trouble and all about breaks from the programme! I had two, one of a month and one of a couple of weeks and all told it took me five months to complete. I even had a little break recently after graduation, (thighs this time not knees). Back to running 5k now though and feeling great. It’s a marathon, not a sprint and you’ll get there, you’ve already come so far. 👍💪😊

[PiaMu in reply to owmeknees]

Thanks for your kind words. It’s nice to hear that others have had breaks too! Going to try again tomorrow morning. Fingers crossed I complete it!

[Olney Graduate]

Hi I’m on wk 9 and I’ve had breaks in the programme as well. Why not try to continue and see how you get on. I’ve had spells where I thought I couldn’t continue but just slow down ( just above walking pace) if you have to but try to complete each run. It’s a mental thing as much as anything. I had real problems with my breathing and that’s what always put me off running. It did 3 runs without music and focused on my breathing. In strongly through your nose and mouth at the same time and out through your mouth. It really worked for me. I’m injured again but just prior I ran 5k in just over 32minutes. This is someone who has never run in her life!! It seems for some of us it is a slower process but try not to be downhearted by the the set backs. Go into it with a positive attitude and complete each run even if it is at snails pace. Good luck 👍🏻

[PiaMu in reply to Olney]

Wow! Amazing work on running 5k in 32minutes! My dream is to do the same. I’m going to try run two again tomorrow and run without music as you’ve suggested. Will report back