[Andy Reed]

Hi

If a week of training is missed, it’s a good idea to just bump the plan forward by a week, as these plans have well designed progressions built in. If you are fully recovered, feeling well and energy is good, my suggestion would just be to resume where you left off, but be careful to monitor how you are feeling. Watch your resting HR in the mornings, and RPE/HR during workouts and ensure that you are sticking to prescribed intensities. Ensure that your RPE calibrates well to what your watch is telling you. This will help you determine if you are back on track. If anything be a little extra cautious when coming back from illness, and if you don’t feel good, throw in a recovery week, or move back a week or two in the plan. It’s easy to stress about missing a whole week, but in fact, you will have lost very little fitness. Whilst it takes time to build a good aerobic base of fitness, it also takes time to lose it. It sounds to me like you managed this well, taking enough time off to ensure full recovery, and you’re now back feeling good, it seems. Hopefully this is helpful. If not clear, I’m happy to jump on a phone consult with you.

Andy