3 weeks off due to injury, how to start back?

[Peckhamgal]

Hi, I ran WK7 R3 on Saturday 13th June. I wasn't in the right headspace, very angry with myself and the world and ended up running too fast and over striding. Felt OK straight after but an hour later my right knee was in agony. Couldn't walk on it for 3 days, when I started managing to limp with it, I stumbled and fell on it. Anyway, started feeling so much better from this Sunday 28th June, have been doing knee exercises and planning to start running again at weekend. Any suggestions on which week to go back to thinking WK 5? Or, should I be more cautious?

Thank you 🙏

[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.

[Peckhamgal in reply to IannodaTruffe]

Thank you, I'll be careful, sooo looking forward to getting back out there.