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...
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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
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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
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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.