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Wondering
how much
fitness you
have
lost…and
how quickly
you can get
back to
your pre-
Christmas
fitness
level?
The fitteryou are,
the less dramatic
yourloss of
fitness during a
period of detraining
How Detraining Can ImpactYour Running Times
5km
time
25:00 25:12
26:20
29:20
30:09
31:48
How Detraining Can ImpactYour Running Times
5km
time
20:00 20:10
21:05
23:00
24:00
25:30
How long will
it take you
to recover
your fitness?
Good
question….
But difficult
toanswer!
Depends on
a few things
It’ll take you
2-8 weeks to
get back into
shape…
If you’d been solidly
training for 4-6 months
before your break, and
you’ve had less than 2
weeks off…
You’ll be at
your pre-
layoff fitness
levels
within2
weeks
Even if you’ve had 2
months off, if you
were well trained prior
to your training
hiatus…
You are likely to have
retained about 40% of
that fitnessyou
gained through training
You can’t just
pick up
whereyou
left off
though.
Take on a lower
volumeof training,
at a lower intensity for at
least a couple of
weeks when you start
to get back into it…
It won’t happen
overnight,
butit will
happen…
And we’d love to
helpyou
Click Here to find out how you
can register for a FREE WEEK of
training in Sydney’s north
www.hookedonrunning.com.au
How Quickly do you lose running fitness?
How Quickly do you lose running fitness?
How Quickly do you lose running fitness?
How Quickly do you lose running fitness?
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How Quickly do you lose running fitness?

Taking a break from training is something every runner does at at some time. Could be by choice, or you could be forced to due to injury. Should you be worried about losing your fitness?

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How Quickly do you lose running fitness?

  1. 1. Wondering how much fitness you have lost…and
  2. 2. how quickly you can get back to your pre- Christmas fitness level?
  3. 3. The fitteryou are, the less dramatic yourloss of fitness during a period of detraining
  4. 4. How Detraining Can ImpactYour Running Times 5km time 25:00 25:12 26:20 29:20 30:09 31:48
  5. 5. How Detraining Can ImpactYour Running Times 5km time 20:00 20:10 21:05 23:00 24:00 25:30
  6. 6. How long will it take you to recover your fitness?
  7. 7. Good question….
  8. 8. But difficult toanswer! Depends on a few things
  9. 9. It’ll take you 2-8 weeks to get back into shape…
  10. 10. If you’d been solidly training for 4-6 months before your break, and you’ve had less than 2 weeks off…
  11. 11. You’ll be at your pre- layoff fitness levels within2 weeks
  12. 12. Even if you’ve had 2 months off, if you were well trained prior to your training hiatus…
  13. 13. You are likely to have retained about 40% of that fitnessyou gained through training
  14. 14. You can’t just pick up whereyou left off though.
  15. 15. Take on a lower volumeof training, at a lower intensity for at least a couple of weeks when you start to get back into it…
  16. 16. It won’t happen overnight, butit will happen…
  17. 17. And we’d love to helpyou
  18. 18. Click Here to find out how you can register for a FREE WEEK of training in Sydney’s north www.hookedonrunning.com.au

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