Hi guys, I completed C25K in the first lockdown and built up to 10 miles over 6 months and loved it. I then developed plantar fasciitis and had a 7 month break from running.
I started C25K again in January and got to W8R3 ( already ran 30 mins as my podcast got interrupted) then I tested positive for Covid. I had mild symptoms (not hospitalised) but had heavy cold, chest infection and flare of asthma. Ive now been symptom free for the past week (after 5wk running break) and am going to head back out.
My question is do I carry on where I left off? Do I go back to week 5? What do you suggest? Thanks in advance
Happy running
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Catho78
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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.
Covid can severely impact your ability and performance so be kind to yourself and take it nice and slow.
Go out and try a week 9 run. Take it slowly and do not be hard on yourself if you find you can't do the whole thing. Don't be a hero.
How much you're able to do will dictate where you resume the course. 20 minutes: redo week 6, 25 minutes: redo week 7, 28 minutes: week 8. Under 20 minutes: go back to week 4.
Thanks for the advice, sounds like a good plan. I’ll just have to determine my fitness and stamina to see where I’m at. Thanks for both of your advice to be kind to myself and not to try to be a hero, I just need to see where I’m at post Covid. I would normally dig deep and push myself but now is not that time.I kept active when unwell walking the dog twice a day (2hrs total, needing lots of rest in between) but as for running fitness time will tell. I can just do what I can do. My aim is to run tomorrow, thanks again guys 🤗
I'm also coming out of a week of COVID. I surprised myself by being able to run all the planned run on Saturday. The only difference was a slower post-run recovery, something that was only visible in the statistics on my watch.
Hello, after a 5 week running break I would definitely take it slowly, not only from a fitness and stamina point of view but because apparently, after returning to running after Covid, there is an increased risk of injury and you’ve already had plantar fasciitis. Also, try to incorporate plenty of strength training, as it would probably be helpful to build up your running muscles. I started back at week 4 and found it hard going. I’m now on week 5 but have repeated some runs. Slow and steady seems to work and there’s no rush to get back to where you were. Good luck with your recovery.
Run update: I did a longer warm up of dynamic stretches and squats then I went out with no expectations and ran really slowly. I had the toxic ten going uphill at the start then managed to comfortably complete week 9 run 1 (30 mins) but at a very slow pace. I’m not bothered about time/pace but I ran to my comfortable heart rate and I’m pleased so see I’ve maintained stamina and fitness to some degree. Thanks for the support, happy running 🏃🏽♀️
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