Had three weeks off running, do I basically have to start again?

[tentontruck]

I'm training for a half marathon in Sept and was up to about ten miles (was going to say comfortably but that might be pushing it with the hot weather ). I had a lot going on over the last month so with one thing and another, I didn't run at all for three weeks.

Just been out for my first run since then and could barely manage two miles! I managed to run/walk up to four miles and now I feel as though I need a big lie down.

Do I need to start the training plan from scratch? I didn't realise my fitness would go that quickly.

The thing about running is many things can affect your daily performance. Some days you’ll feel like a Cheetah and other days you’ll feel like a Hippo. It happens to us all.

Just take it easy getting back into it again. I’m sure I’d struggle after a three week break and you soon lose the running rythm that you had got into.

Just do some gentle runs. Rather than walking, try backing your running pace right off (to a walking pace if necessary but still running) and build up from there.

It has been hot recently and it is tough running in the heat that we aren’t really used to.

You should be able to modify your training plan to take account of this blip and then try and keep the momentum up by running three times a week (plus other stuff like yoga) if you can.

I’m in exactly the same boat! I took a few weeks off as it was just too hot to run, and now struggling to get my running mojo back. I think a lot of it is psychological! Once I get past 5km I’m usually fine, but those first couple of km are so sluggish, I find it hard to keep going.

It’s the Bristol Half I’m training for - is that the same one you’re doing?

If you could do 10 miles comfortably before your break, you don’t have to start from scratch again! I always find the first two runs after a break are the worst and then I get back into the rhythm of it. Keep at 3-5 miles for now, until you get back into your stride (pun intended) and then back to your long slow run. That should get you back on track. Find someone to run with if you’re struggling, it always helps to have a nice chatty run.

10 miles is a long way! You won’t have to start from scratch if that’s what you were up to 3 weeks ago. I find one day to the next can be very different with running so don’t be despondent if you have a bad run! Diet, sleep, weather all make a difference.

I'm back up to 8 miles now. Bloody hard though. I'm now thinking my aim is just to get round the half marathon rather than trying to do it in a good time (for me), which was my previous aim.

Well done tenton.

Just getting round and enjoying it would be far more positive than chasing PBs and (maybe) not getting one. It’s always good to remain fluid and realistic with your goals.