Lost progress due to illness

cjmcork

I started the C25k program in January with a view to being able to run for 30 mins by the summer, when I completed it and spent a few weeks running the 5k, I felt I could push myself a bit, so started a 5k to 10k 9 week program, made it to run 1 week 6 (3 x 20 min runs with 2 x 3 min breaks).........but 4 weeks ago I got a chest infection and tried to start back 2 weeks ago and have yet to run a full 30 mins together

at this stage, I'm tempted to kick back into the c25k program - I'm not training for any race in particular, would like to do a relay team for the 2013 Cork marathon, but it was really just my new year's resolution to be able to run for any period at all

would be grateful for any advice or tips - should 2 weeks out have such an effect on the fitness levels (I wasn't fully recovered when I started back, but have it almost shook now)

YFlyer

I would go back to the start of the 5K to 10K 9 week programme.

Two weeks without training, along with not been fully recovered, would have a significant baring on your fitness level. You don't have the 'miles in the legs' to get back up to the same level in 2 weeks.

Your aerobic fitness be back in full swing in another week or so. Run some quick 50 to 75 m strides after your easy runs.

Best of luck.

cjmcork

Thanks so much - started that this morning, but even the 10 minute runs were tough (I managed the first 2 of 4, but knew I wouldn't manage all 4, so did three, and even during the third, I broke twice into a walk)....raging cos I was doing so flipping well :-(

YFlyer

Yes you did the right thing by doing 3 instead of 4 runs. Sure take a longer walking break between the runs.

These programmes are guidelines. Adapt and change them as how you feel. Next time you could feel well and do 10; 10; 10 and 13 minutes or whatever.

cjmcork

that's great - thanks so much

macinalli

This applies to all race levels really (elite or beginner) - if you get sick for 2 weeks during your training you can't just expect to pick up again where you were and just carry on as if nothing happened. A 2 week chest infection is serious enough - the worst thing you can do is try and do too much too soon. You could either injure yourself or bring the infection back on. As said above, take it easy and just start to build it up again slowly.

cjmcork

thanks all - really appreciate the advice