I am doing a slightly modified C25k, taking longer than the usual 8-9 weeks. Two weeks ago I got up to 10 minute runs x3 intervals but injured myself (completely unrelated as I tripped over a hole - luckily no one saw that embarrassment!).
I'd like to get back on track, but where would you suggest I restart? Do I restart back at 10 minute runs, or ease back into it with 6 minute intervals one run, then 8 for the second and 10 for the third?
Any advice would be appreciated 
Sorry about your fall Mistiism, I would advise you to take a few days off running then gradually start at week 3 or 4 depending on how you feel, when doing the course you can repeat any runs or week's if you wish to, good luck.
If you are all recovered, then maybe head back to the week you were on and just use that as a warm up to moving on.
This is your running and you take the programme at your own pace. If you need more rest days between runs, then that is just fine.
Take it slow and steady and enjoy!
Well done you!
Welcome to the forum and sorry about your injury. Those pesky holes are easy to fall in!
There’s a brilliant little guide to the programme here with lots of helpful hints and tips. Well worth a read. In it you’ll find that you won’t have lost significant fitness over a couple of weeks so you could start back where you were as long as you’re fully recovered. I would repeat the last week/run super slowly and be prepared to stop and walk if I got any pain.
healthunlocked.com/couchto5....
Really good luck to you! 🏃♀️ 🏃♀️ 🏃♀️
Hi Mistiism , only just seen your post. Sorry about your fall, and I hope you're fully recovered.
As other have said, two weeks' break won't make much difference in terms of fitness as far as breathing goes. Do watch out for any twinges from your injury, though, and be careful not to over do things.
Btw, you said you're doing a modified C25K to take more than 9 weeks. That's fine of course, but I'm confused by your reference to doing three ten-minute runs. Is that your week 9? Because if you're walking in between, you're actually doing more than C25K week 9.
Yes, the requirement for C25K graduation is completing three thirty-minute runs. However if you look at the programme overall you'll see that in terms of exercise load it's not just run duration that counts, but the total time, including any walks. So you might already have achieved more than you think.
Enjoy your continuing progress.
Thank you for your response! When I say modified, I took a 12 week variation and changed it to 24 weeks. It does not progress as quickly, as I was losing weight, still quite heavy and didn't want to put stress on my knees and decrease injuries. (Ironic that it took me casually strolling in the back yard and a hole to trip me up!) I am on Week 19 when I got hurt, hence the 10 minute runs, with 2 minute walks... the next week was meant to be a 13 min run, with a second ten minute... then the following week a 15 minute run with a 10 minute run, so decreasing the overall time running, but increasing the length of a single run etc. See attached!
Ah, so your programme isn't the NHS C25K one at all Mistiism !
Thanks for posting the calendar. If I've understood it correctly your programme actually looks more demanding than the NHS version. There's a spreadsheet version of that here: drive.google.com/file/d/0B4...
I doubt I could've sustained things over 24 weeks as I've have got bored before then, so well done you for keeping going!
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