[Hannah Estrich]

Hi all,

I have unfortunately been a little sick in the past week and have missed many training days (6 so far). I was wondering what your recommendations are for coming back to training after some time off. If it was just 1 or 2 days I wouldn’t worry, but with almost a week off and feeling pretty drained I am concerned that I shouldn’t just jump back in where I left off.

On the aerobic side, I think I can just go out, see how I feel, and listen to my body, but I am more worried about where to re-start with strength. I am on the intermediate plan and was just about to start the muscle endurance progression this week. When I restart, does it make sense to redo a week with just the Cham Fit program before starting the muscle endurance workouts? Any input would be appreciated 🙂

Thanks!

Topic

[Anonymous]

Anonymous on May 22, 2022 at 12:02 pm #67460

Hi Hannah,
These are great questions and really important. An illness is a hit to the body for sure and even once we are feeling “better” it’s usually another week to two before all systems are go.
I’d recommend doing CMF for at least a week maybe two depending on level of soreness afterward before starting in on the ME.
For the aerobic days, it will likely be a bit harder to stay in zone two so go slow and cut back on duration by about 25% then increase weekly by 10% until you’re back in stride with the plan. In a couple of weeks you should be back in the swing of things.
I hope this helps ( :

[Hannah Estrich]

Hannah Estrich on May 24, 2022 at 2:34 pm #67576

Thanks so much Carolyn! This is great info. I’m pretty bummed that this cold has come up in the middle of training season 🙁 It’s frustrating how only a few days of feeling ill can put you back by a week or more. I’m really hoping it doesn’t linger so I can get back into the full swing of training soon!