Couch to 5K Running Program (C25K)

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How far do I go back?

demoiselle2014
demoiselle2014 Posts: 474 Member
edited November 21 in Social Groups
Just two and a half weeks ago, I graduated with my 30 minute run. I got one more 30 minute run in, and I hurt my foot. That means that for the last couple weeks, I have not been able to be very active.

Now I have the go ahead to run again. How far back in the program should I go to be safe? Back to the interval runs in Weeks 4 and 5? Can I progress back up to 30 minutes faster, or should I restart the program? I don't want injury.

Replies

  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    I'd say, go out for a slow "fun run" and see how it feels. Aim for 15 or 20 minutes, see how you feel, you might have to walk some, you might not. You might be able to go longer, you might not.

    I had gall bladder surgery after completing week 7 of c25k, when I got back to running about 2 weeks later, I started with w1d1, but found that way too easy, so I jumped to w4d1, then did w5d1 the next time out, w6d1 the next time out, until I was caught back up.

    Have fun and let us know what you decide and how it goes.

  • DaveAkeman
    DaveAkeman Posts: 296 Member
    No more than you have to. In fact, why don't you try a 30 minute run and see how it feels?

    I think that C25K does more than just build endurance . . . it also teaches you pacing and how to push through the discomfort. You may have lost a tad bit of the endurance, but you still have the others.
  • demoiselle2014
    demoiselle2014 Posts: 474 Member
    edited July 2015
    I went ahead and tried a 30 minute, very slow run. I completed it without difficulty or pain. Good to be back!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    demoiselle2014 wrote: »
    I went ahead and tried a 30 minute, very slow run. I completed it without difficulty or pain. Good to be back!

    yay
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    demoiselle2014 wrote: »
    I went ahead and tried a 30 minute, very slow run. I completed it without difficulty or pain. Good to be back!

    hh78qmhd2hm9.gif
    That is good to hear!
  • DaveAkeman
    DaveAkeman Posts: 296 Member
    demoiselle2014 wrote: »
    I went ahead and tried a 30 minute, very slow run. I completed it without difficulty or pain. Good to be back!

    Very nice!!!
  • MimiOfTheLusciousLawn
    MimiOfTheLusciousLawn Posts: 2,212 Member
    demoiselle2014 wrote: »
    I went ahead and tried a 30 minute, very slow run. I completed it without difficulty or pain. Good to be back!

    Fantastic, congrats!
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