Running after 3wk break

[Catho78]

Hi guys,

I hope you are all keeping well. I have a quick question to ask please. I’ve been on a half marathon training plan and gradually built up to 10 miles which I loved and managed without injury. Then the snow arrived and my asthma played up for a while so I had 3 weeks break from running until I was well.

I started back running last week with a 4K followed by 6.5K which were both comfortable.

My question is can I continue training from 10 miles or do I have to increase time and distance again using the 10% rule as I’ve had a break? I’ll obviously only run what feels comfortable but don’t want to risk injury.

Thanks for your advice.

Happy running 🏃🏽‍♀️

[roseabi Ultramarathon]

You don't say if you were running 10 miles regularly before your break, which could make a difference. If it wasn't a regular thing I'd think you might find 10 miles a little challenging after a three week break. Maybe try aiming for 10 km at first and see how you feel. I wouldn't think you'd need to worry about keeping your increase back to 10 miles to 10% per week though.

[Catho78 10 Miles in reply to roseabi]

Many thanks. I was on week 5 of half marathon plan and had only completed 10 miles once but similar distances building up to it. I will try 10K and build from there. Cheers

[Jools2020 Half Marathon]

I’ve had a three week break, too, and I was hoping to do a HM this month. I started running again last Thursday with a 3.5k followed by 2 x 5K runs. I’m going to consolidate at 10K for a few Saturdays and see how it goes. If I don’t feel up to 10K I’ll change my plans on the fly. Shorter runs in between and I’m going to take the 10Ks even slower than my normal snail’s pace until I know all is well. I would like to do at least a couple of 10 milers before making plans for another HM. Before my first HM I did 3 x 10 milers, after each one dropping back to 10K for 2-3 weeks.

[Catho78 10 Miles in reply to Jools2020]

Thanks. Sounds like a good plan, thanks for sharing your experience. I’m going to try 10K tomorrow then maybe 12K next week if it’s going ok and build up.

It feels good running again, I so missed it. My 6K felt like a warm up lol, I like the long slow runs. As it wasn’t a running injury I didn’t want to feel false confidence. We will get back to our training goals!

[nowster Metric Marathon in reply to Jools2020]

That sounds very sensible. I'm doing similar this week. I did 13km last weekend, but will limit myself to 8km this weekend. The following weekend I'll go back to extending the distance. I'm working towards reaching ten miles later this month, circumstances permitting.

I'm finding 10km to be a comfortable distance to run.

[Catho78 10 Miles in reply to nowster]

You’ve got this!

[Windoze Half Marathon]

Sensible approach drop back on plan 3 weeks? Does the plan finish on a race day?

[Catho78 10 Miles in reply to Windoze]

That would be a 5K/8K/13K. Sounds doable thanks. I’ve got no set date now. I was aiming for HUHM which is the end of March but would aim to complete by mid May just to have a goal date in mind. Thanks 👍

[Windoze Half Marathon in reply to Catho78]

If you can move the finish date. Repeating a few weeks should be ok. Is it a 16 week/12 week plan?

[Catho78 10 Miles in reply to Windoze]

12 week plan

[Catho78 10 Miles]

Just tried Yoga With Adrienne to unwind. It was a great help. Looking forward to a long run tomorrow to clear my head and get back in a routine. My stress levels miss running more then my body does. Even if I skip a day when not on a break due to other commitments, I notice how I don’t function as well without running as a release and headspace. Looking forward to it 🤗