had 8 weeks out of no running at all.put on 14pounds and just did first week.it consisted of 1 rest day.24,44,15,5010 and 70min runs.I also did a couple surges in one of the runs and two of the runs had some hills.I am going to increase by 10percent but go no longer than 70mins.what does anyone think.really like some positive input here.tnx
raymon 123 wrote:
had 8 weeks out of no running at all.put on 14pounds and just did first week.it consisted of 1 rest day.24,44,15,5010 and 70min runs.I also did a couple surges in one of the runs and two of the runs had some hills.I am going to increase by 10percent but go no longer than 70mins.what does anyone think.really like some positive input here.tnx
Do everything possible to avoid a recurrance of the injury. That might mean doing less hard work (poundage on the legs), running only on soft surfaces, massage, stretching etc.
Whatever running you manage is a bonus and training for a few weeks should be incremental as you suggest. You'r unfit now so you should get a lot from just running within yourself. i.e. no need for fancy workouts for a while.
I'm in a very similar situation. Due to injury and illness, for the last 2 months I've only done a few short easy runs (10 to 20 miles per week). Before the injury, I was running over 50 miles per week. How long will it take to get back to the level I was at 2 months ago?