What’s the procedure if you’re unwell and can’t run for a few days. I suffer from hormonal migraines and other associated tummy pains and it’s likely I’ll be feeling under the weather next week, when I’m due to start Week 4. Do I pick up from where I left off or should I repeat Week 3?
If you’re unwell...: What’s the procedure if you... - Couch to 5K
If you’re unwell...
Don't know if this helps and I'm no expert (just started W4 myself) but I had a week off during week 2 as I suffer from bad period pains and I was able to pick up from where I left off.
I've read a few things in this forum saying that even a couple of weeks off shouldn't impact the progress you've made
You rest..feel better and head out, where you left off. It is two weeks at least before we begin to lose fitness.
Slow and steady, you will be fine x
As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.
After that loss of condition is gradual.
All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.