How to get back any sort of running after being sick?

[KanyesVest]

I lost a month of all training due to a horrible virus. I've been back for about a week now, and have managed 3 slow plods and 2 cross training bootcamps. The boot camps were ok, but the runs are just horrible. I had done a 10km at a slow but pb 75mins at the start of August and was doing 5-8km 2-3 times per week. This morning I struggled through 3km in 26mins, and even had to stop for a short walk break twice. My legs feel like sandbags. Do I need to go back to week 7/8 of c25k to get myself going again, or is it just a case of keep going and it will eventually come back?

Take it really slowly, it takes a loooong time to recover after a period of non-running.

Try adding in some core work or other strength training - it will stop you getting twitchy, let your running muscles repair, but also make you a stronger runner.

Don't push yourself, you will end up ill again. Your body is still using energy to get well. I would focus on simply getting out of the door 2 or 3 times a week for the next 2 weeks. Don't worry about how far or how fast, just do what feels manageable. Then reassess how you feel about returning to a "plan"

Just as I feared, I'll have to be patient! The boot camp I do has a lot of core and strength work, so I'll keep plodding on with the running and hope I get back to some sort of form soon. Thanks for the replies.