THE EFFECT OF TRAINING IS REVERSIBLE

If you train, you get fitter and if you stop, you loose fitness very easily. This means that, not only would you not perform so well in competition but also you don't have the fitness to train as hard as you did.

After a break from training build back slowly, introducing more intense forms of training gradually - the more you hurry to get back to training, the less quickly you regain fitness.

If you have had a head cold, wait for the symptoms to go, then take a week building your running back up and then the next week gradually introducing sessions into your programme.   

If you have had the flu or a chest infection (common problems for us all) build up more slowly and carefully.  Wait until you really feel well and strong before you start to train at all.

NEVER TRAIN WITH FLU SYMPTOMS (it is too dangerous).  Remember The First Golden Rule of Training?  If you are ill, then your body is too weak to build fitness in response to training - it is spending all its energy fighting the illness.  So you might as well treat yourself to some early nights.

If you are injured then seek professional advice (physio/doctor/etc.) as soon as possible.  Do not try to struggle on.  You can probably carry on with an alternative form of training to keep some fitness (e.g. running in water/swimming/cycling/gym work) - this obviously depends on the nature of your injury.

Now for The Third Golden Rule of Training