I got injured 4 months ago, had surgery, and the doctor just cleared me to start running again next week. While waiting for surgery and during the recovery time I swam 2x per week and did light weight training 2x per week. I am still in good shape but I did nothing on my feet (running, cycling, ect). Before getting injured I was running 30-40mpw and ran 18min 5Ks and a 1:35 Half Marathon.
I have another Half Marathon (that I registered and paid for before the injury) in 15 weeks. How should I get back in shape for it?
Option 1) Build up steady (roughly 10-15% per week) with one long run, one track workout, and one other optional workout (tempo, long interval, fartlek, hills) per week depending on how I feel. All other days are easy recovery workouts. This was my routine prior to injury. I’ll also throw in a 5K around week 5 and a 10K around week 10 followed by an easy week at reduced mileage. This should put me at 8mpw on week 1, 14mpw on week 5, 21mpw on week 9, and peak at 32mpw on week 13.
Option 2) Quickly build up to 30mpw by week 9 with mostly easy run and maybe one light tempo each week. After week 9 start my real training routine with one long run, one track workout, and one other workout each week.
I am leaning towards option 2 but I am concerned that going from 0 to 30mpw in 2 months might be a bit ambitious. What are your thoughts/recommendations?