Start Running again after injury. Which week?

[NullaDave]

I completed C25K nearly 2mths ago and was running 30-40 mins 3 times a week for a month until 2 weeks ago when I got shin splints. I'm only now ready to start running again but don't feel confident going straight back into 30 min runs.

I thought about starting midway through the C25K program, but which week do I start on? Has anyone had a similar experience? I don't want to start too slow but also don't want to over do it and get injured again.

Thanks

[Kish247 Graduate]

Hello!

I would say maybe Week 5 as that's got various runs that so you'd be able to see if you can push on from that week.

[nowster Graduate]

You're not going to have lost much fitness in two weeks. Maybe Week 5 or 6?

[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.