Post injury training plan

squinn2912

Hi all. I'm out of action for 4/5 months due to foot problems. Had a solid month back and two more weeks off. I want to plan winter training.

My idea was Tuesday 5k time trial/5 mile tempo and Thursday 400m x 10-20 with easy running the rest of the week. I've been running sub 3 marathons but want to take the focus away from distance in the short term.

Any thoughts?

Coffee Fulled Runner

Maybe just follow a base building plan for a couple of months and see how it goes when you're happy with with your progress then follow a 5k plan. I'd avoid doing speed work or keep it to a minimum while increasing your millage. You'll be the best judge but take it easy starting off. I'm in the same boat as you. Most running books will have base building plans, I know the book Faster Road Racing 5k to half marathon has different base building plans depending on the milage you can do. Here is a free base building from Sage Canaday that might help
http://www.sagerunning.com/newsletters/free-aerobic-base-building-plan/

squinn2912

Thanks very much. Just I have the base training done again over the last 5 weeks. I've had to take another 2 weeks off so the next week or so will be easy running but it's after that I want to push things on. What I'm hoping for is big improvement over the shorter distances and then to transfer that to the longer stuff including marathon, possibly in May.