Back again Start from the beginning ??

[bradders0807]

Hi,

I got to week 7 when I did C25K a couple of years back. I stopped due to a few niggly injuries followed by a recurrence of a back injury which has taken 2 operations, weekly physio and lots of pain, but I’m in a good place finally.

Have been doing non- impact cardio (cycling, swimming) for 6 months so aerobically I’m not starting from complete scratch as it were)

This morning I went out with the intention of finding a place to run. I’ve moved house last year so still getting to know the area. Mix of walking and very light jogging, covered 3.8km in 44 minutes. Felt great, so assuming no adverse effects over the next 48 hours or so I’m good to go.

Question is, where should I start the programme? Sensible me says week 1, however having tested myself this morning I’m confident I could easily start at week 3 or 4 with no issues.

Another option would be to do 1 run from week 1, then 1 run from week 2, week 3 etc until I find the level that I can just achieve, then pick up the programme from there?

Thoughts?

Thanks in advance

[Cmoi Graduate]

Hi bradders0807 , the standard advice is to start with W1R1.

However, it would be hypocritical of me to insist that you do that, since I started C25K at week 3. This was immediately after France's first lockdown, during which I'd been walking briskly for an hour every day in hilly countryside, and doing some yoga as well.

I wouldn't recommend your second option. What you can "just" do as a one-off isn't necessarily indicative of what you'll be able to achieve consistently when properly prepared. You'd also be well-advised to stick to programme times, and not be tempted to do more.

Happy running!

[Instructor57 Graduate]

Personally I would suggest after this much time with no running then you would be well advised to start at week 1 run 1 and go through the whole programme again .Remember this is not just about aerobic fitness but you will also have lost your resistance to injury , this needs to be built up again gradually

[Fiadh79 Graduate]

Just to echo what everyone else is saying. It is so easy to be impatient (I know I struggle with this, as do lots of people) but what will you actually gain from skipping 2 or 3 weeks? It's the middle of March now. If you start from week 1 you'll probably finish end of May; how will finishing the programme a couple of weeks earlier benefit you?

A couple of years is a long time off. Take it slow. I've finished C25k a few times before now, but have just started again a couple of weeks ago. It's nice not to have any pressure.

[neets00 Graduate]

Hiya ... I completed C25k last year and was running half an hour 3 x week then I stopped over the winter months (fair weather runner me 🤣) and started back a month ago right from week 1 again and I am so glad I did because I have found it challenging. Just up to week 5 now so getting there but listen to your body and start slowly.. you will soon be back to where you want to again 😀

[grumpyoldgirl Graduate]

Hi, I know how tempting it is to jump in the middle, but the risk of injury is much higher if you do that. The only week I'd be tempted to "cheat" is week one. One run of week 1, if you find it easy peasy, not out of breath, not a single ache or twinge during or afterwards, then move on to week 2. But I don't think I would skip any week 2 runs (well, maybe run 3 if I was still finding it incredibly easy). But week 3 onwards, no messing with the program. It's just not worth the risk.