how quickly do you lose it?

[Genx_runner]

Hi: I completed c25k last October after having never been a runner and got up to 6k by end of October.. Not run since but heading back to the gym tonite after 2 months away… how far back in the program do people think I need to go… am assuming I can’t still do 5k!!! And don’t want to overdo it. Thoughts based on personal experience? Thanks wish me luck !

[MissUnderstanding Administrator On a break Graduate]

Have you been active at all in the meantime?

After a break, I’d usually go out and try and run for 15 minutes at a really comfortable pace, fully prepared to add walking breaks, and see how it goes. You’ll get lots of useful information!

Lots of people use couch to 5k as a comeback and restart about week 3. It’s up to you though. I tend to just aim to run consistently three times a week (or every other day) and gradually add a few minutes on every week until I’m back into my stride.

You’ll get there! Good luck to you.

[Genx_runner in reply to MissUnderstanding]

Thanks useful to know 😊

[Cmoi Graduate]

While I've never had as long as two months out,  Genx_runner , I take the same approach as  MissUnderstanding .

You might find it useful to (re)read the How to run C25K FAQ -healthunlocked.com/couchto5... - and also this article posted by Yesletsgo in a thread on the Bridge forum: runnersworld.com/uk/trainin...

[Genx_runner in reply to Cmoi]

thank you really useful. Also answered another question I had..I do all my running at the gym and I was wondering if that differs to outdoors… the suggestion of a 1% incline was useful!!! Thanks again

[GoogleMe Graduate]

*Why* you've not run since the end of October is probably pretty relevant information!

Running on a treadmill where you are not in control of your pace in the same way is perhaps a bit more complicated (but that's where you are used to running) As others have said, you could use C25K, or just set off and do... well I'd say 20 minutes, 30 minutes tops - stop there, however great it feels, have a day off and see how you are doing then.

[drl212 Graduate]

I've was on the injury couch for 8 weeks and am not coming back with some run/walking intervals. I did maintain some strength training during my time away. I've definitely lost some of the stamina but I'm finding my run/walk paces are pretty good.

Give it a try and you'll see where you are...