10K TRAINING: Missed training for a week, how to resume?????

Question

I am training for a 10K, and I recently had to skip a week of running (6 runs) because I ordered new shoes, and the old ones were too worn out and causing pain. I have been running consistently for a few years, and I have been in this training for a month. Should I resume workouts with the next week scheduled, repeat the last week, or do a couple of easy runs before going back into training full throttle? Thanks

Last workout

Mon. 30 mins easy

Tues.

5 mins easy

20 mins fartlek

10 mins easy

THURS

45 mins steady

SAT

1 hr easy

next week:

30 mins easy MON

TUES

5 mins easy

30 min fartlek

10 min easy

THURS

45 min steady (may be different)

SAT

75 min easy

Answer 1

You don't really lose fitness after a week off, generally takes a good two weeks.  Thing to watch out for is the new shoes as you will be running with a different stride for a bit due to the loss of the wear pattern.  If you go too hard in new shoes it can sometimes cause knee pain, although this doesn't always happen.  I would say wear the shoes for a few easy runs and walk around in them just to wear them in.

Answer 2

Just start this week with the week you missed (scheduled runs), that way it's like you never missed that week and you won't be skipping a week which could be important in your training......Good Luck, future advice have more than one pr. of running shoes that way you won't miss any unwanted time b/c of shoe problems.

Answer 3

just start running again