No running for a week. What to do..

[TristanM]

Hi Everyone,

So I've been doing really well with my Couch to 5k since early January.. and this has happened once before, but I've unfortunately had to take a week off due to illness (not because of these storms.... :P). I have had a cold and a horrible chesty cough so didn't feel up to running for the past week.

My last run was W5R3, which was the 20 minute run which felt really good when I did it (but probably didn't help for the onset of the illness and chesty cough).

As I said, last time I took a week off was the beginning of W4. I just repeated two runs of W3 before continuing again with W4 and onwards. Now I'm thinking shall I just start W5 again with the 5 min & 8 minute runs before R3 - 20 mins?

I'll probably run in the next couple to few days.. Your help and advice is most appreciated!

[IannodaTruffe Mentor]

As stated in the guide to the plan, 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 for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.

[Hidden]

I had a cold and a week off at week 6 and just picked up where I left off without any bother (and I am twice as old as you!)

[DylanTheRabbit Graduate]

I picked up where I left off when I had to rest up during C25K. You can always stop and repeat or go back a run if it turns out to be too much.

[Muppet20]

Hi T, sounds to me your a bit anxious of not being able to re-start were you left off, your body will let you know, just go for it and don't put yourself under too much pressure, stay positive you have got this 🏃‍♂️

[TristanM]

Hi everyone,

Thank you very much for your input. I am a little anxious to be honest, and it’s the first few minutes into the run that is the hardest, but I find once I get going it’s ok..

I probably won’t run today, but it will be tomorrow now which unfortunately will be 10 days after my last.. I do hope this is ok and I’ll just go out for a gentle run and see how I get on.

Thanks,

[Roxdog Graduate in reply to TristanM]

Take it easy - one step at a time and you'll be fine!

[Roxdog Graduate]

I'm sorry you weren't well. The best laid plans.... I would try to pick up where you left off. I had a couple of whole week gaps when I did cto5k because of niggly knees. Just give it a try anyway! Good luck.

[TristanM]

I finally got out today and completed W5R1 again! To be honest, the first two runs were ok, but the final run was a push.. Probably because of that time off. But I'm really glad I went out to do it! I think I'll move on to W5R2 now, then R3 and then I'll be back to where I started before my break.

Thank you all for your input, advice and support!