Where to start after been out with an injury for over 2 weeks

[Lisalulu80]

So I somehow managed to really hurt my ankle whilst running just short of 3 weeks ago. It does feel better now but I don’t know what to do to test it. I had completed week 8 run 1 when I injured myself. I plan on running again on Monday, just to give it a few more days rest. Any advice on what week I should start on or how long I should run for? I’m so scared I will hurt my ankle again 😞

[packersruns Graduate]

I would do a test run before choosing where to go from in the programme. I don't think you can lose any significant fitness from what advice I've seen been given on other posts, but if you want to be safe with your ankle, just see how long you can run for and go from there

[IannodaTruffe Mentor]

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.

Always better to err on the side of caution after injury.