How can I get back to my previous level after lockdown?

[Paraje]

I successfully (and surprisingly) completed week 9 of C25K in March, the next week I ran 5k and then we were put on lockdown, with no exception for taking exercise. It looks like this will change and after 6 weeks without any exercise we'll be able to go outside again, on our own and not far from home. I wonder if anybody else has had a 6 week pause for whatever reason and what would be a good point to restart from, to get back to 5k as soon as possible.

[Speedy60 Graduate]

I would go out without the app and just have a brisk walk, breaking into a slow run as and when you feel like it to start off with. See how that feels and listen to what your body tells you. If you feel need to go back to any week, even the beginning, start from there and work up again. Take it slowly to avoid injuries.

I'm not an expert though; others may have different opinions.

I can't imagine not being allowed out of my house for 6 weeks, but so many people have gone through it. Best wishes to you.

[Elfe5 Graduate]

You are a very new runner, so repeating part of the program might be wise to avoid injury. 😄

Some people try one run from each week until they find a comfy level to restart from, eg W1R1, W2R1, W3R1, ( so that might be your three runs for your first week back) , W4R1 etc until your body tells you “this is where I need to pick up the program from”. I hope that makes sense. I have often restarted after being on the IC and always listen to my body to find a comfortable starting point.

Good luck, enjoy getting going again. 😄

[IannodaTruffe Mentor]

As the guide to the plan states, if any of us have a break from running for more than couple of weeks, all we can do is go out for a gentle jog and see what we can comfortably manage, then build from there.

As a new runner it is better to err on the side of caution.

[Paraje Graduate]

In the end, I went back in at week 5 and it's been ok - I'd been doing some cardio during lockdown just to keep moving, and had a couple of not very brisk walks last week when I was allowed to take my children outside. The 5 minute runs on day one (which I repeated) were the perfect length for me and I plan on repeating each day twice before going on to week 6.