I have had 8 months of extremely inconstant training due to a serve bound of plantar fascists. I cross trained quite hard the entire time. I am building up to normal training now.
How long will it take me to regain full fitness/speed roughly? If everything goes perfect and I have no setbacks.
Does 4 months sound like a good estimate?
8 months sounds like a good estimate
I would think it would also depend on what kind of shape you were in before you got hurt. If your prior fitness level wasn't that great the bar is lower to get back to that level.
6 months. Many renowned coaches speak of this. Broken down the six months are:
3 months base build. get up to 60-90 minutes daily, 90 minutes 1-2 times a week, 120 minutes once a week. In the 3rd month add in a fartlek once a week of something like 1 minute on, 1 minute jog 10-15 times and one day of 30-40 minutes steady pace. Start this tempo at easy pace minus 15 seconds. Make sure to get in the warm up and cool down.
1 month transition to harder work. Get in some 10K or 5K reps. Nothing crazy, but this should alter the fartlek day to specificity. Add in some doubles before the workouts.
2 months race work. This is when you are ready to train hard. Peak is at the end.
That's applicable to everybody? What if the OP is 99 years old hasn't run for 90 minutes since WWII?
full cycle wrote:
6 months. Many renowned coaches speak of this. Broken down the six months are:
3 months base build. get up to 60-90 minutes daily, 90 minutes 1-2 times a week, 120 minutes once a week. In the 3rd month add in a fartlek once a week of something like 1 minute on, 1 minute jog 10-15 times and one day of 30-40 minutes steady pace. Start this tempo at easy pace minus 15 seconds. Make sure to get in the warm up and cool down.
1 month transition to harder work. Get in some 10K or 5K reps. Nothing crazy, but this should alter the fartlek day to specificity. Add in some doubles before the workouts.
2 months race work. This is when you are ready to train hard. Peak is at the end.