Increasing/Losing Cardio Endurance??

craftylatvian

I was wondering how long it takes to lose any cardio endurance you have built up. I am just getting back into running, but sometimes go 3-4 days between runs. Currently, I am doing 5 min walk warmup, trhen alternating 1 min run with 2 min walk and finishing with a 5 min cool down walk. The 1 minute runs are much easier now and I do about 35-40 minutes total. Last night was my third time running in 7 days. Sometimes I just can't do it every other day and want to make sure I don't lose what I have built up.
BTW, my Nike+ shows more consistency on the graph for my runs and since the 1 min runs are easier I don't feel like I am going to die anymore. Before, the graph was all over the place and I am happy it is going better!!

Avalonis

I was wondering how long it takes to lose any cardio endurance you have built up. I am just getting back into running, but sometimes go 3-4 days between runs. Currently, I am doing 5 min walk warmup, trhen alternating 1 min run with 2 min walk and finishing with a 5 min cool down walk. The 1 minute runs are much easier now and I do about 35-40 minutes total. Last night was my third time running in 7 days. Sometimes I just can't do it every other day and want to make sure I don't lose what I have built up.
BTW, my Nike+ shows more consistency on the graph for my runs and since the 1 min runs are easier I don't feel like I am going to die anymore. Before, the graph was all over the place and I am happy it is going better!!

It usually takes a considerable while to lose what you've gained. Unused Muscle declines at a rate of about 1%/day, assuming adequate protein and calorie intake. So you won't lose everything for a good while.

SarahLovesCheesecake

I wouldnt worry too much about missing just a few days, after all you can only build endurance as your body will allow. I did my first 42 min run yest and Ive been running for 6 mths. Could have done more to build up but Im lazy...

yes_i_can

When I started C25K I had some weeks that just got crazy and side-tracked my progress. I found I was fine picking up where I left off after breaks of up to a week. If it's longer than that, I'd recommend repeating the last one you did to see how you feel and then take it from there... You'll get the most benefit, though, from keeping the breaks to less the 2 days, when possible.

Good luck!!

bunchesonothing

Up to 5 days — no loss
7 days off — 0.6%
14 days off — 2.7%
21 days off — 4.8%
28 days off (one month) — 6.9%
56 days (two months) — 15.3%

According to running coach Jack Daniels...

Avalonis

Up to 5 days — no loss
7 days off — 0.6%
14 days off — 2.7%
21 days off — 4.8%
28 days off (one month) — 6.9%
56 days (two months) — 15.3%

According to running coach Jack Daniels...

Yea, I guess the 1% I previously posted was for totally unused muscle: I.E. Coma patients. Since most normal people will still be walking, your numbers are probably a bit more accurate.