returning after a few months

[Ardenk]

Hi there

I graduated c25k earlier this year did a few consolidation runs then returned to my old martial arts training. At the time I was too nackered to run as well. But I've progressed a bit

Few months in I'm wanting to add running back in to help my stamina

What advice would you give should i say reduce the distance or fall back to an earlier week (don't think I need to start at week 1 )

Arden

[Annieapple Administrator Graduate]

🍏That’s good news.. welcome back.. the best thing to do is to do a 5 min warm up walk and do an ultra snail pace run .. if you can manage 20 minutes start on Week 7:3 if not try week 6:1 Here’s a PDF link to have a look at the overall plan so you can choose!

google.co.uk/search?client=...

[MissUnderstanding Administrator Graduate]

Welcome back! Before you know it you’ll be back where you want to be. I agree with Annieapple ’s suggestion to just go out for a super gentle jog and see how that feels. My standard comeback run is always limited to fifteen minutes max-that usually tells me all I need to know!

Often people find week 3/4 a good place to pick Couch to 5k up and perhaps move through a little more quickly. You’re more vulnerable to injury coming back and there’s no rush. Erring on the side of caution is always best. I haven’t used couch to 5k to return when I’ve been out for a bit. I’ve run 15minutes three times a week, then a mix of 15 and 20 minutes, then all 20 minutes… As long as you’re building gradually, ideally not increasing by more than 10% a week, any plan should work. There’s no one right answer and you’ll get a range of suggestions!

[Ardenk Graduate]

Thanks both I ended up going out and doing a very slow 20 min as Annieapple suggested covered about 3k. which surprised me tbh

Temptation to push it beyond was great, but left it at that as didn't want to over stress.

bonus left time at the end for some stretching for karate as nicely warmed up

[Folkylass Administrator Graduate]

Hi Ardenk ! Yes I echo to everything Annieapple and MissUnderstanding has wrote ,jut go for gentle jogs to start with and perhaps gradually increase your distance and you will know yourself how your body is feeling which will give you the option of wether to go longer and faster. If you find that is too much too soon then just slow your pace down. Eventually you will start to know your capabilities and feel comfortable enough to go further.

Good luck and have great time !🏃‍♂️🏃‍♂️