A week gap

[Runningrickard]

Morning all, I’m new and seeking a little advice please!

I started the programme two weeks ago, ran week 1 and loved it. Fell ill and have spent the week recovering, ready to go back out tomorrow, should I go straight to week 2 or rerun week 1?

[UnfitNoMore Graduate]

Welcome and well done getting started. It’s unfortunate that you became ill just after but good to see you have recovered. It’s difficult to tell. In theory the plan had you ready for week 2, and in a week you won’t have had any fitness… however, if you’ve had a bug then some of your energy will still be being taken by an immune system on high alert, and also possibly fighting the last remnants of it… so the first run back could be more difficult than expected.

Personally, I’d try week 2 and not beat myself up if I couldn’t fully complete it… but you may prefer to repeat a week 1 run and see how it feels.

This is your journey and it is very much your call how many runs it takes, so long as you don’t skip any. While the plan will challenge you, if you can enjoy yourself as well, the habit will set in a little quicker.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

As stated in the guide to the plan, you lose no significant condition in the first two weeks of non running. After that loss of condition is gradual.

All any of us can do after a lay off is to go out for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.

This guide to the plan is essential reading healthunlocked.com/couchto5....

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Vespina Graduate]

Hope you’re recovered after your illness and great job for planning to get out there again. As the others have said, I would gauge the week based on how you’re feeling and whether you’re back to normal. If so, maybe try week 2 and see how it goes. If you can’t manage it, you can return to week 1.

[Pontegirl Graduate]

Am in agreement with the others , try week 2 but if it too much repeat week 1. It's not a competition, go at yr own pace . Good luck