1 month off - where to start?

[MWattsit]

Hi everyone 👋

I have unfortunately not ran for a month - my last run was week 4, run 1.

Should I start right from the beginning again? Looking for some advice for where to pick it up from tomorrow.

Thanks!

[Speedy60 Graduate]

Usually you don't begin to lose fitness for two weeks, so you might notice a difference, dependingon how fit you're generally. On the other hand, fresh legs might help you along. My best advice is to take it slowly and listen to your body. Only you know how you felt on your last run and whether you think it's doable again.

Personally, I wouldn't think you need to go right back to week 1. Why not try week 3 run 1 and see how you get on. If it feels good, keep going or move on to week 4 where you left off. If it's not so good, try it again or drop back to week 2.

Good luck 👍

[Dtay1978 Graduate]

I would say do whatever you feel comfortable with. Everyone’s natural fitness is different. So if you had got to where you had fairly comfortably then I’d say maybe go back a week. If however you found it particularly tough going then maybe restart from scratch. But again, only you know your own body 😊

[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.

[Workingathome Graduate]

Well done on getting started again after a month off!

Like the others say, it depends on your general fitness and how comfortably you got to week 4 before, if you’re confident maybe try 1 Week 3 Run then go back to week 4, if not then try a week 2 run and depending how that goes move on to one or more from Week 3. Good luck

[palestrina Graduate]

I had about 2 weeks off because of hip pain - not as long as you - and I was fully expecting to go back to something like week 7, but I found I could still manage half an hour and in some ways found it easier (I was obviously still used to it) - all despite having been an avowed non-runner in March.