General Discussion Triathlon Talk » Post-recovery...what mileage should I start at? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2011-10-26 11:34 AM

User image

Veteran
429
10010010010025
Subject: Post-recovery...what mileage should I start at?

   Short History: I had built my running up to about 20 miles per week.  My longest run has been 11 miles.  I was probably running about 2-4 times per week, not a very structured schedule.  I started to get really bad shin splints so decided to take all of OCT off running.  I plan to start running again soon and plan to take it really easy and only increase by 10% per week and all that. 

   My question is: What mileage should I start at?  Is it o.k. to start off at 10-15 miles per week and build from there or should I start very small like less than 10 miles per week?  Could I do 10 miles the first week and then if I feel good, run 15 the next and start to increase from there?  Or am I just thinking about this way too much and should do what feels comfortable?



2011-10-26 11:43 AM
in reply to: #3738884

User image

Subject: RE: Post-recovery...what mileage should I start at?
You've had shin splints from pushing it too much already. "what feels comfortable" is fine until it isn't fine and you're right back on the sidelines with another set of shin splints.

If I were in your shoes I'd choose a "Couch to OLY" or similar program and use it to get back up and running (literally) Couch to 5K would work too.

Then, after finishing that I'd choose one of the half mary plans and work on that.

Yeah, you'll feel like you're not getting anywhere for a while but at least you won't get hurt getting there.

2011-10-26 12:47 PM
in reply to: #3738884

User image

Champion
7595
50002000500252525
Columbia, South Carolina
Subject: RE: Post-recovery...what mileage should I start at?
This is very individual, and depends on a lot of things, including your overall long-term running history.  The one piece of advice I'll throw out there is that it isn't all about the mileage -- frequency and intensity are important.  Intensity -- keep it easy.  Frequency -- I'd suggest that 2x5miles is harder on your body than 4x3 (for example).
2011-10-26 12:51 PM
in reply to: #3738884

User image

Pro
6191
50001000100252525
Subject: RE: Post-recovery...what mileage should I start at?

I more or less followed this program following IT Band Rehab:

http://pfitzinger.com/labreports/stressfracture.shtml

New Thread
General Discussion Triathlon Talk » Post-recovery...what mileage should I start at? Rss Feed