Getting back at it, where to re-start?

[coolfemme]

When I learned my hernia surgery date was Jan. 7th I realised I'd be up to about week 7. I didn't want to stop there so I put it off till 26th. I did graduate before the surgery but now I'm only allowed/able to walk for 14 days. When I'm ready to get back should I start right back at week 1 or will that be too disheartening? I was only at 3.5km in 30 minutes by week 9. I'm entered in a virtual 2. 5km race in April with my grandchildren. I may have to walk it while they run circles around me haha.

[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.

[coolfemme Graduate in reply to IannodaTruffe]

😀I'd agree except that just walking at a reasonable pace today, my breathing was inefficient and it surprised me. I hope you are right.

[IannodaTruffe Mentor in reply to coolfemme]

That might mean you have to start nearer W1. I restarted C25K last week after not running since October.........there is no shame in that and I can tell you it is not disheartening, but uplifting.

[Couchphoenix Graduate]

Welcome back coolfemme, take things nice and slowly, you shouldn’t need to go back to week 1, just choose a week you think you’ll feel comfortable with, what you could do is change your trainer just to freshen things up. 👍🏃‍♀️

[coolfemme Graduate in reply to Couchphoenix]

I don't know how to change my trainer, can you help?

[Couchphoenix Graduate in reply to coolfemme]

Open C25k app, Click on the little cog wheel bottom right, you’ll see another screen and at the top you’ll see the heading Your Trainer underneath this you’ll see the name of your trainer next to which you’ll see ‘Change’

[coolfemme Graduate in reply to Couchphoenix]

hmm I have iPhone in Canada, I can see several apps but none look like the logo and description of the podcast

[Couchphoenix Graduate in reply to coolfemme]

The one I used wasn’t a podcast. The app I used has a green background with ‘couch to’ in white letters and ‘5k’ in yellow, it’s the NHS one, with a choice of 5 trainers, but you probably won’t have access to it in Canada, I assume that one is only available in UK 🤔. Oh well it was just a thought. Sorry I didn’t realise you were in Canada coolfemme.

[coolfemme Graduate in reply to Couchphoenix]

That's okay, Laura's voice has the Pavlov's dog effect for me, hear Laura, prepare to run! Thanks for trying😀