A month behind

I was supposed to be starting W9R1 almost a month ago but thanks to an awful cold and then a chest infection, it didn’t happen. I’m almost feeling back to normal apart from the cough lingering a bit. I’m going to get back out tomorrow morning but not sure where to start. I thought about just not using Laura and running on my own to see how I get on but think I’d stop sooner without her in my ear. Should I go back and redo week 6 or 7? Any advice appreciated. So frustrated as I was only 3 runs from graduating and I know my fitness levels will have diminished.

[IannodaTruffe Mentor]

As the guide to the plan says, after a break you have to assess where you are, condition wise, for yourself, by going out for a gentle jog to see how far you can get.

You lose next to no condition in the first two weeks of a break. Thereafter loss is slow.............. you may surprise yourself.

[Hidden in reply to IannodaTruffe]

Good advice. Thank you, hoping it’s not too bad.

[Irishprincess Graduate]

Your fitness won't have suffered too much but the cold and chest infection will have a bigger impact. Only you can judge your body and how it feels so you could try a run/walk for the first outing and see how you feel. If the run sections feel ok then run continuously next time out.

Alternatively you could try a slow jogette the first time out of say 10-20 minutes and just see how you feel. You just need to find your starting point again and build from there. But better err on the side of caution to begin with as a chest infection can linger and even if you feel ok your body is still fighting it off.

[Hidden in reply to Irishprincess]

Think I’ll just take it really easy and see how it goes. Thanks for the good advice.

[UnfitNoMore Graduate]

Go out and run gentle with just a timer... see what you have... you maybe in for a surprise. Using a tracker app will give you updates on time (I’d turn distance and pace alerts off) so that you don’t over run. Have fun out there.

[Hidden in reply to UnfitNoMore]

I’ve downloaded Strava so think I’ll use that to time myself. Will just get the tunes on and take it easy and see what happens. I’ve really missed it! Thanks for the advice.

[happysouls Graduate]

Since graduating and finding my way around dealing with ankle problems and a cold I've found it really good to not have a plan and to get out there and just run and see what happens. It has worked brilliantly for me. If I'm having a struggle I stick to a shorter easy run at a speed that feels comfortable. If I really feel I've got a good pace going I'll go further or faster or try and add a little hill. Just see how you feel. You could start the W9 R1 and see how you get on and take it really slowly. If you need to slow for a walk or stop earlier you can do and then do it again next time. Just getting going again will be great and you'll feel better for it even if you don't complete the run...you'll know that you can soon!

[Hidden in reply to happysouls]

Thank you. I think I’ll take it easy and do a wee test run before thinking about W9. Fingers crossed it’s not too bad so I can get over that graduation finish line soon. Can’t wait to get back in the zone, have really missed my runs.