Stopped for 6 weeks: where do I pick up from?

[Gotanno]

I have long completed the program and was running on a regular basis, but I had to stop all exercise for about 6 weeks.

Now I would like to start again: where (in the program) should I pick up from? Do I start from scratch or, say, jump straight into week #3 (or other)?

Thanks

[Oldfloss Administrator Graduate]

Why not start again..no pressure and a great warm up...loads of us have done this after injury or time out...it can be great fun!

[Elfe5 Graduate]

I don’t think there is just one possible answer to this.... Have you been ill? In which case you might need to start C25K very gently from scratch.

Have you been very busy? In which case you could go out for a gentle trot, listen to your body and see what level feels comfortable & pick up from there.

Some runners do one run from each week of C25K, ie W1R1, W2R1, W3R1, etc until they find their comfy level.

Some runners pick up from C25K W3.

Good luck & enjoy. 😄

[Gotanno in reply to Elfe5]

I like the idea of running a weekly run every other day...am going to try that, thanks!

Edit: stopped because I had to take a break from wearing my contacts and I hate running with my glasses on.

[Elfe5 Graduate in reply to Gotanno]

Now there’s a novel reason for not running!! 😂Good luck restarting. 😄

[Gotanno in reply to Elfe5]

Haha, well they are high prescription lenses and tend to slip due to their weight. Also, I cant wear my sunglasses then....

[Oldfloss Administrator Graduate in reply to Gotanno]

Maybe... get some running glasses... just a cheap pair from your optician.. I have a pair of single lens just for running and cycling... very light and, I have a pair of over- spectacle wrap around sunglasses which are excellent, light also.

[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.

[Hidden]

I suggest you go out for a run to see how you feel and how long you can run for. If you can only run for five minutes re join the program at W4. If you can manage twenty minutes, set yourself a challenge and join at W6R3. No yard and fast rule, but enjoy your run and warm up before and cool down after. Happy 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🤸🏼‍♂️

[Tasha99 Graduate]

I don’t think you need to do it again. Just go out and see how you do.

[Crolla]

I completed in 2018, and I've had to stop three times, with two five week stoppages and a ten week stoppage. Twice because of injury and once because lack of time and no motivation. Each time I got back into it, I've gone straight into running, but maybe for half the amount of distance. I usually run six and quarter laps, so sometimes I'd do two laps, then three, and pick up from there. I had a week or so of this and then moved to four. I'd then trundle off home after. What I probably should have done is walked the rest of the way, so at least I was doing the 30 minutes exercise. I guess it depends why you had to stop (injury or illness). I was able to get back fairly easily because the injuries were healed (one case was broken toes) but of it had been an illness then that might have affected me for a lot longer.

Hope you;re back in the swing of it soon.