Running after a break: Hi there, I'm just... - Couch to 5K

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Running after a break


Hi there, I'm just looking for a bit of advice about running again after a short break.

I graduated C25K at the end of May, and then continued to run for 30 mins, 3 times a week for the first couple of weeks of June. Unfortunately I then had about a week where I felt unwell and that was immediately followed by a week where I moved I've not run at all for 2 weeks now. I'm now feeling much better health wise and am pretty much settled after my move - so this week I want to get back to running again.

What would anyone suggest? Straight back to 30 min runs? Or go back a week or two in the C25K and build up again? I don't want to push myself too hard and exhaust myself - but equally I don't want to lose all the progress I've made so far....🤔

5 Replies

The expert say we don’t really lose any conditioning in the first two weeks, then it’s gradual! Give your usual run a go, you might surprise yourself! Good luck!

When I was unwell and needed to take a break we just went out with no expectations and ran as long as we comfortably čould and worked back up from there, listen to your body and see how you feel, good luck and enjoy


As stated in the guide to the plan, you lose no significant condition in the first two weeks of non running, so if you are fully recovered, just pick up where you left off.

After that loss of condition is gradual.

All any of us can do after a longer 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.


Thank you all for the advice 🙏 I've just been out and ran for 30 minutes - with a very short walk (30 secs) after 10 mins when my music stopped for some strange reason - I can't bear to run in silence so I had to sort my phone out. It felt like hard work, especially the last 5 minutes - but I used week 9 run 3 to keep me going and Michael Johnson spurred me on to the end. Tired and very sweaty now but it feels great to have got back out there! 😁

JoggingbottomGraduate in reply to Smoggie79

Well done 👍🏻

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