What to do if you've had a break from the programme

I'm on week 7 R2....but I have had to take a break because of a bad back... I've not run for a week and probably won't for another couple of weeks.., I'm worried I'll loose my fitness. I'm think of going back to week 6 when I do restart. Any advice you lovely people?

[nowster Graduate]

If it's going to be three weeks or more, I'd agree you would be wise going back to week 6's intervals.

[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.