Five week gap, what do I do?

[Sharklet69]

Completed the couch to 5k mid September and did one consolidation run on 18.09. Since then I haven't been running for various reasons, not injured, bit finally laced up the trainers last Sunday. Managed 3.5km in 30 minutes, stopped 3 times. Am I okay to continue just running and stopping if I need to? Haven't had any aches or pains after Sunday. Thanks and hope everyone is staying well 🙂

[Hidden]

It's not a bad plan, you'll have lost some fitness but not all that hard work so your Running/walking is a good idea to build back up👍.

[Sharklet69 Graduate in reply to Hidden]

Thanks for your reply. I was hoping not to have to start again from week 1! Will build up slowly.

[Hidden in reply to Sharklet69]

Nooo definitely not, just carry on as you've been doing it'll come back , just don't go at hill hell for leather

[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.

[Sharklet69 Graduate in reply to IannodaTruffe]

Thanks Iannoda. That is my plan, steady build up back to 30 minutes.

[nowster Graduate]

Maybe you could pick up from week 5 or week 6?

[Sharklet69 Graduate in reply to nowster]

Hoped to avoid that but will see how it goes! Thanks

[nowster Graduate in reply to Sharklet69]

Week 6 starts with intervals and then reduces them. Given what you've said, that seems to be your level at the moment.

I had about the same amount of a gap due to injury, and I've been very slowly getting back into it over the course of the last month. I'm now on Week 7 (again).

What I found is that my strength was still there (and I was able to do the same pace as before) but my stamina was gone: I couldn't sustain it as easily.

As it's my second time through, I'm not strictly sticking to the C25K regime, rather using it as a rough guide. I did 25 minutes on Monday. I'm planning for 26 minutes tomorrow, and the next one after that (which might be Friday or Saturday depending on weather) could be 27 minutes. Then next week I'll be doing Week 8, which is 28 minutes.

Remember the 10%-per-week-maximum rule.

[Sharklet69 Graduate]

Thank you. Won't rule out repeating weeks just didn't want to start all over again! Does sound like a good idea 👍