coming off a prolonged lay off from injury and plan a lengthy base phase.
I started very conservatively ~ 25 miles/wk and I fell great. Had been doing ~ 70 miles/wk prior to injury. How quickly can I ramp up my mileage. Have read increase every 3 wks (Daniels)..others no more than 10% jump per week. Also are people using recovery weeks ie drop in mileage by 1/3-1/2 every 6 wks or so?
Thanks
you could get back up to that higher mileage with less shock by introducing doubles or triples daily. maybe just like 2 or 3 miles at a time.
It takes your body 1 week to get used to a level of training and 2 weeks to master that level of training. In other words, you need to stay at one training level for at least a week and at most 2 weeks.
You can increase every week but increase maybe 1/2-1 mile per day. Increasing every 2 weeks allows you to increase 2-3 miles a day and what I think reduces the chance of injury.
sorry to hear about your fall. i hope you are okay now.
what type of injury. was it a stress related injury, like fracture? or was it a freak injury like a fall, or injury due to imbalance of muscle flexibility.
point being not all injuries are caused by the mileage or intensity- if they werent the primary cause rambing up quicker shouldnt be a problem if the main cause has been addressed.
just my opinion
15 to 20 miles a week.
non-running related - no stress fx etc
10% is a pretty good rule of thumb, provided you take a recovery week every four or five where you drop down 20% and then restart from the prior week's mileage.
Example:
30
33
36
40
32
40
44
48
53
43
53
58
64
...etc.
I think the drop backs should be every 3rd week and should be to the total of 2 weeks before:
30, 33, 36, 33, 36, 40, 36, 40, 44 ...
It's more conservative than yours but the point here is to not get injured.
You are not dealing with a milage or intensity related injury, so I dont think you need to worry so much about taking it ultra slow to get back. First week back do easy running , then the second week work towards say 7 miles a day. Since you said you were running consistently 70 mile weeks, that shouldnt feel bad. 3rd week shoot for high 50's or 60, then you are back at your normal routine.
Just be aware and take a day off or two if necessary.
Good luck.
Too conservative of an approach. If there was a legitimate average of 70 miles/wk, s/he should be able to get back to that in 3-4 weeks. 20, 40, 60...70, 70, 70. No speedwork for the first six weeks.
Frank is right. You could even be more aggressive than that. I took two solid months off this spring, then did 40, 70, 82 and 55 before Boston. Didn't run a PR Boston, but it really wasn't too bad (for me), and was actually much better than I expected. I'm not young either (40's). I had been doing 70's all last fall.
Just go out and run as much as your body will let you. It will tell you when you need easy days. Put away the watch for 3-4 weeks, like Frank said, and just go out and run until you feel like shit. If you feel like shit from the start, kill it at 5 or 6 and try again tomorrow. People try to make a science out of this - it's just running....