Starting again - but from which week?

[fromthetop]

I made it all the way to week 7 (and was comfortably running 5K!) but then I had to stop running for valid reasons (self-isolating due to close contact with a confirmed Covid-positive person). However, I then didn't get back on the horse for lazy reasons...

Tried to run a 5K last weekend and failed (only managed 1K non-stop before I had to walk). It was crazy hot and the heat was a factor, but I think my level of fitness/laziness was also quite a big contributor. I'm not feeling it anymore.

I think I probably need to start Couch25K again soon, but where do I jump back to? Week 1? Later? How do you pick the right place?

[Instructor57 Graduate]

First thing I would ask is why are you trying to run 5K if you have not yet finished the programme?

The programme is about time not distance !

The best way to build a strong aerobic base is to do the runs at a conversational pace , anything more is too fast and will likely hinder your optimal development .

If your aerobic base was suboptimal (possibly due to pushing too hard) then you will likely lose fitness sooner during a period of no running and probably need to go back a little further in the programme.

You will need to test where to restart by going out for a no pressure jog at conversational pace and see how long You can comfortably run for , you can then translate this into one of the programme weeks .

Just take it slow, don't push it , distance is irrelevant.

[fromthetop in reply to Instructor57]

So, when I was in the programme, by the time I got to week 6/week 7, I could comfortably keep going after the session to round up my total distance to 5K. I could run 5K before I started the programme, but I started Couch25K in order to try to get better at pacing myself and build up some endurance - it sort of worked. Until I lost all my fitness.

Suboptimal pretty much describes my attitude and skill when it comes to running. When I ran for the first 1K non-stop at the weekend, it was hard (but I think due to the heat) but I was talking to someone at the same time, so that was conversational. I'd say I managed it, but I was really pushing myself to do a pace of 7:50.

Maybe I go back to Week 4? That has a max of 5 minutes running, which should be comfortably less than 8 minutes.

I'm quite disappointed in myself. If I'd kept up running three times a week, I wouldn't be here right now.

[Instructor57 Graduate in reply to fromthetop]

Strange as it may seem, the best way to improve your endurance is by running slowly.

[Oldfloss Administrator Graduate in reply to Instructor57]

Absolutely!!!!!