Starting again

[nickye89]

Hey all, I completed the Couch to 5k programme in August 2018 upon first attempt. However, life got in the way and I stopped running so much. In May 2019 I started again, got to Week 8 and was able to comfortably run 5km non stop, so didn’t complete the programme. I was able to run the full 5km until a few months ago, but have again let running slip away.

Yesterday I did my first Parkrun since Christmas Day and I was only able to run the first 1km of it, then alternating walking/running (not consistently) for the rest of the 5km.

I’d really like to get back into running regularly, and I’m posting here in the hope that some of you may have recommendations that will help me:

1. Build up distance again

2. Build up speed over 5km (my fastest “running” time is around 39 minutes.

Is it worth doing the C25K programme again? Should I just work on my own to build back up to running the 5k distance (starting from 1km)?

And finally, what should I be doing on rest days? Can I do yoga? Field hockey training when the season starts up again?

Thanks all!!

[AlMorr Ambassador Graduate]

You could restart the course if you want to or at week 3, last winter I was off running for about 6 weeks and restarted at week 3, that worked fine with me, you could try it that way.

After you complete week 9 go for 1 and 2 as above.

Certainly on rest days you can do yoga and field hockey when that starts again.

[Oldfloss Administrator Graduate]

Start it again..it is so much fun and many of us have done this.. if you get into it... you know what is coming, you know you can do it... it is relaxed and fun and builds everything up gradually and safely... always a plan !

[IannodaTruffe Mentor]

I would redo the plan and build your stamina, strength and impact resilience again.

If you read the guide to post C25k running healthunlocked.com/couchto5... you will find advice about getting faster.......which is basically spend most of your time running slowly.

[Confusedofaxminster Graduate]

Hiya. I had to stop immediately after graduation, due to plantar fascitis. I was gutted! It's taken a few months but I feel much better now and I'm ready to go again - wearing my insoles! Starting back at the beginning, it's been four months and I figured despite yoga and Pilates and a bit of turbo training (couldn't lose it all, my treat for graduating was a skiing holiday, taken and loved), my running muscles need gentle coaxing back!

W1, R1 tomorrow. Let me know how you're getting on.