fitness after break- how long to return?

High School Running High School Training

5 years ago 12/15/2018 1:50pm EST

I finished xc with a 16:05, which (estimating based on last year’s times and how I felt I) probably put me in range to run 4:25ish in a good race.

Then I took a week off to recover from xc, got a bad cold for a few days, got 18 inches of snow, and came down with norovirus...

all of which means that I’ve only been on five runs in 3 weeks.

Today I got thrown into a mile race and couldn’t break 4:40. How long will it take me to get back? Can I do it in 3 weeks?

5 years ago 12/15/2018 2:05pm EST

re: rester

Start out 30 -60 minutes 3-4 times a week and increase it by one run per week.

5 years ago 12/15/2018 6:40pm EST

re: rester

If you return to training carefully so you don't get hurt or sick again, you'll be back in shape in two or three weeks. (although not as sharp as the end of your xc season).

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