Took a short break & now can’t run for more than 15 mins! Help

[Bridgec25k]

I was doing couch to 5k every other day, and got up to week 7 run 2.

I had to take a 10 day break to quarantine, and just tried to do week 7 run 3 and couldn’t get anywhere near completing it! I ran 15 minutes before I had to stop as I felt sick and my legs had no more energy.

I had no idea it would set me back this much. Do you think I should go back a couple of weeks (which ideally I don’t want to do) or keep trying to run 25 mins until I can manage it again?

Thanks in advance!

[roseabi]

A 10 day break will set anyone back a bit, but also I wonder if it's a) quite warm where you are, and b) you were a little nervous about starting running again? Either of these could cause your heart rate to rise quickly and potentially make you feel tired and queasy.

I think maybe it would help you to go back to Week 6 and do the two intervals sessions, and possibly repeat them if you feel the need, before running 25 minutes in one go. This wouldn't set you back very far and will help you ease back into running non-stop.

But also, make sure you are very well warmed up before you start your run. Assuming you are currently doing the 5 minute brisk walk before starting, I suggest you take your 5 minute walk at a moderate pace, then do a further 5 minutes briskly walking. This will help stop your heart rate spiking when you start your run.

What do you think?

xx

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You lose no significant condition in the first two weeks of non running, so it is not the break itself causing your issue, but everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

Have a rest day, hydrate as advised in the guide, sleep well, eat well and have another go.

Enjoy your journey.