looking for some advice! I reached W7 of C25k in December and was feeling pretty good about it. Then a combination of a chesty cough virus and being away over Christmas/New Year has led to me taking a month off the programme.
I’d like to get back to it this week now that I’m feeling 100% back to normal but I’m wondering whether I should start from where I left off or go back a bit (and if so, how many runs/weeks should I repeat)?
Does anyone have any advice or been in a similar situation?
Thanks!
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BlueChicken12
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🍏It’s great you are able to start your runs again! You could go back a few weeks but sometimes it’s best to warm up well indoors, walk briskly for 5 mins then transition into a very SLOW run. Use your own playlist and just enjoy being in your trainers and see what happens.. that will enable you to make a decision where to start from. Do let us know how you get on!
I had many false starts and interuptions and I found what worked for me was to repeat the week of the last run I did. That fed into the more restrictive rule of only getting to the next level if I had 3 runs within 7 days. I wasn't in any rush, I want to work on pushing my fitness up so every run is a win.
I was fortunate not to have had to take time off during C25K or indeed during my first 18 months or so of running. However I've had a number of setbacks due to falls or illness since.
My own approach to comebacks is to go for a gentle jog and see how I feel, then take it from there. I definitely don't expect to pick up where I left off.
My guess, since you've been off for a month and that included illness, is that week 5 might suit, assuming you completed week 7. If you didn't, then perhaps look at week 4? A lot depends on how physically active you've been over the month's break.
I do appreciate that it might be frustrating to have to go back a bit now, but you've potentially got several decades of running ahead of you. I didn't even take up running until I was 59!
Lots of good advice .and I am with Cmoi ... try a gentle jogette and listen to your body! It will tell you what to do and where you might start.. and slow and steady... on you go!
I would err on the side of caution and alwyas start very gently... the runs are there... and they do wait for us!
I’m no expert but I’d go slowly and take it as it comes. I usually head back to week 5 or 6 after an illness break and if I find I can I just run through the walk break. It’s your run not a race so just do what you can and enjoy feel g well again
My standard 'getting back to it' comment is that repeating a previous session doesn't give you any better information than doing the next scheduled session. People are so afraid of 'failing' - what's the difference between doing an extra earlier run or not completing the next run and having to repeat that? Only what is in your head! The combination of a full month of not running (and presumably not much else?) and the viral issue gives me pause. Provided you've been out for at least one walk (doesn't have to be brisk) I'm with the 'just get out there very gently and see how it feels' crew...BUT given that you might appreciate the audio track support and Week 7 *is* a continuous run... perhaps that really is the best place to start, provided you keep it slow, slow, slow and don't stress if you don't complete it in full. Completion would just be a bonus. (Also bear in mind that there is an unwritten rule that everyone has a rubbishy run in weeks 7-9)
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