So i ran 60-65 mpw for about 4 months straight over winter and into spring. Took the entire month of april off of running, but still biked and swam. What should i start out at mileage wise when I come back the first week of may and how quickly should i progress?
Was your month off due to injury?
i would say no. I took time off because i wasnt getting any faster and workouts were a struggle and i needed a mental/physical break from running
I took a month off, injury to shin, the 8 week rebuild plan I was given is:
week 1 3k a day
week 2 4k a day
and each week add 1k a day until doing a 70k week
There are some workouts, but that's the framework. No idea if it is any good... I'll let you know in 8 weeks
i want to run more than 70k per week. I was at 65 per week before
Are you in a hurry? Hopefully not. I think something like the following could work well.
week 1, 35 miles
week 2, 45
week 3, 55
week 4, 45
week 5, 55
week 6, 65
week 7, 55-60
Then consider whether or not you want to hang out in the mid 60s again or keep building.
im trying not to hurry. Haha I just want to be ready for cross in the fall.
TeamT2 wrote:
i want to run more than 70k per week. I was at 65 per week before
That was building to 70k in 2 months off injury. Sounded safe. If you weren't injured you can be more aggressive. Start with half of your normally weekly mileage and see how you feel.
TeamT2 wrote:
im trying not to hurry. Haha I just want to be ready for cross in the fall.
The next step in my suggested mileage progression would be week 8, anywhere from 65 to 75 would probably be good. That is early to mid June. So you could ride 2 months of solid mileage after that. Should be great for cross come fall.
What have your past summer buildups looked like in terms of mileage?
last summer coming off of injury I built from 0 to 55 before holding the 60-65 range for most of the time after and then after a short break coming back to mileage. Im still getting used to higher mileage as well
is it actually smart to build up this fast? it seems like thats really quick but feasible
You'll be fine
Not trying to hijack your thread but I have the same question. Ran between 55-70 mpw for 3-4 months and then came down with sesamoiditis (not related to too much runner, just a hip/hamstring problem that I never fixed messing up my form) This damn injury has been slow in healing and I haven't ran for consistently for 5 months now. Have done some biking and lifting/core during this time. How do you guys think I should come back?