How can I build my mileage fast after a minor "injury"?

Am in the same boat, was running 70 mpw before incurring a minor hamstring strain in a workout. Personally, I'd run the same mileage as before, but take them super slow.

I'm curious to know why you thought you needed 2 weeks off for such mild aches and pains. Usually, with cautious monitoring and proper maintenance/treatment, you can run through the annoyances you mentioned.

If I were in your shoes, I'd probably start back with 45-55 miles for the first week and then build up by adding 5-7 miles each week.

I attempted running 2 times before, once on Thanksgiving, and once last week, both times pain flared up almost immediately. The calf injury was also a precursor to a longer lasting injury I had a year back so I didn't want to chance it. After doing some drills and supplementary work, I think I am finally healthy enough to get back into it. Starting aroud 45-55 sounds like a little much for me right now, was thinking something along the lines of:

This week:

W: 2-3mi + cross training

Th: 3-4mi

F: 4mi w/ 1 mi double

Sat:5-6mi + cross training

Sun: 6-8mi

Total (range): 21- 24

Next week:

M: 6mi + 2mi double

Tu: 8mi + cross training

W: 8mi

Th: 8mi +2 mi double

F: 9 mi w/ strides

Sat: 9 mi + cross training

Sun: 10-11mi

Total: 58-63

And then from there hold my mileage for a week or two before I move upwards of 70. Is this a safe way to do it or is that too big a jump?

Maybe another week throw in another week dividing those 2 weeks somewhere in the 40-50 range?

Obviously a slow build-up, but also make sure you're strengthening the area of the injury or it will come back.

Do some exercises once a day that will strengthen the muscles around the injury. Just google 'calf exercises for runners' and you'll find some stuff that'll help. Also roll out the injured areas with a foam roller.

Sure, starting with 21-24 if you think that's best is fine. I don't see the point of doing 1-2 mile doubles, though. Those runs will be so short that you won't really build any fitness from them. I also think cross training is a very good idea. It's one of the best ways to build cardiovascular fitness back after injury while not exposing your legs to so much impact.

I'm sure jumping that far for the 2nd week is fine since you've already built up a base of 70 mpw. That's pretty much why I thought 45-55 would be okay as well, but you know yourself better. It would be smart to play the 2nd week more by ear and let your body decide if it's too much running too soon or not. Probably go no higher than lower 60s, though.

Thanks for the replies, super excited to get back to running consistently again and just want to stay healthy.