How to add back workouts postinjury?

Training Advice/Discussion General

2 weeks ago 04/13/2024 4:10pm EDT

I've recently started running again after a pretty severe tibial stress fracture that kept me off the ground for 12 weeks. After about a month of easy mileage, I started adding speed workouts back in. My coach had me do one on the 1st week, but the next week, she had me do 2 workouts. I'm concerned thats too fast of an increase, especially since I'm still increasing mileage. I'm obviously worried about getting a stress fracture again and my shins have been bugging me. She also told me I'm not competing this season and we are gonna work on a slow buildup. Does anyone have any ideas on whether that may be too fast of an increase?

2 weeks ago 04/13/2024 4:57pm EDT

re: rnr

rnr wrote:
I've recently started running again after a pretty severe tibial stress fracture that kept me off the ground for 12 weeks. After about a month of easy mileage, I started adding speed workouts back in. My coach had me do one on the 1st week, but the next week, she had me do 2 workouts. I'm concerned thats too fast of an increase, especially since I'm still increasing mileage. I'm obviously worried about getting a stress fracture again and my shins have been bugging me. She also told me I'm not competing this season and we are gonna work on a slow buildup. Does anyone have any ideas on whether that may be too fast of an increase?

In my opinion you should reintroduce workout structure ASAP, so the idea that tues/thurs/sat or whatever split you do are going to be workout/harder days, but keep the workout volume pretty low.

Stuff like:

4-5x200m instead of 8

6x400m instead of 8-12

800s instead of mile repeats but at mile repeat intensity

2 weeks ago 04/13/2024 5:52pm EDT

re: CopperRunner

Kind of assumes that workout volume would be less spread across workout days. I get the impression that their coach essentially doubled their workout volume, which I would say is too much too son. If the first workout was 5k worth, going from 5k to 10k is a bit of a concern versus 2 days of 2.5k. I would be cautious, coming off of the stress fracture. Secondary workouts on Lever or an Alter G or in the pool/on the bike to start

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