Should I go back to go forward?

[Gb4613]

Hi,

4 weeks ago I completed wk7 r 3, due to unexpectedly needing to look after my mother while she recovered from an emergency operation ( she doesn't live so near so I was travelling back and forth) I was unable to fit in a run, and tbh I was mentally and physically exhausted. Should I go back to wk 5 r1 (or further) and go from there or throw myself back in at WK 7, I didn't struggle to get to wk 7 but I feel quite unfit after a month of no exercise or runs! Thanks in advance for any input 🙂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

As stated in the guide to the plan, 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.

Enjoy your journey.