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Building up again

  • 26-03-2023 7:15pm
    #1
    The Black Oil
    Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators Posts: 18,493 CMod ✭✭✭✭


    Following injury, and a family bereavement, I've not run since Feb 26. I'm looking to start again, not really what to do. Plenty of easy miles, of course and some speed work, I guess. Anything else? I was training for the ultra in Connemara and got up to 20 miles for long runs. I've deferred the race to 2024.

    Moderator: Television, Psychology and Dublin County North.

    CMod: Entertainment



Comments

  • #2
    Lazare
    Registered Users, Registered Users 2 Posts: 4,418 ✭✭✭Lazare


    Condolences on your bereavement.


    After a break I would simply run nothing but easy miles for a couple of weeks, maybe three, but at the volume and consistency as I'd left off.

    Adding in sessions then after that.

    Your fitness will return quite quickly.



  • #3
    Sandwell
    Registered Users, Registered Users 2 Posts: 752 ✭✭✭Sandwell


    Same as above really. Run easy only until you're back at the weekly mileage you want to hit. Then, introduce one light session per week targeting tempo pace (tempo intervals are ideal for this e.g. 5x5 mins tempo off 1 min recovery). Add 6-10 strides to a couple of the easy runs and keep building the mileage gradually. I wouldn't be bothering with speedwork at all unless you're targeting shorter distances.



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