Base Building after a long layoff

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This topic contains 7 replies, has 4 voices, and was last updated by  CDN RNR 11 years, 8 months ago.

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  • #5264

    CDN RNR
    Member

    I have been injured for 13 months now and started running 3 weeks ago after not being able to run for an entire year.  Up to a month ago I had seen 3 PT's and a chiropractor and had absolutely no progress. 

    Then a month ago I started seeing a sports chiropractor who specialises in Active Release Therapy.  He diagnosed  me as having a hip abductor strain (in simple terms) although the injury I have is a little more complex. With his twice a week treatments I am about 40 percent better already and run/walking with very little discomfort. 

    He feels I will be able to not only run pain free again but be able to race at the same level prior to my injury by next year. 

    Taking into consideration that I am an injury prone runner, he thinks that a routine of plyometrics, done twice weekly along with running 3-4 days a week will best suit me. 
    I completly believe in what he says about me combining plyometrics with running 3-4 days a week.

    Here are my questions.
    How do you go about rebuilding a base off of running 3-4 days a week?  And can you perform close to your potential running 3-4 days a week? 

    Before my injury I was running 5 days a week averaging 32mpw.  I trained primarily for 5-10k's  (pr's were18:40 and 39:29) .  With smarter training and taking better care of myself I'd like to believe that I could be a runner who consistently runs subb 18 5k's and sub 39 10k's.

    Thanks in advance for any input.

  • #20781

    GTF
    Member

    How do you go about rebuilding a base off of running 3-4 days a week?

    Run at an aerobic effort level 3-4 days per week for the duration of the base phase.

    And can you perform close to your potential running 3-4 days a week?

    For you it is certainly possible. 

  • #20782

    Ryan
    Keymaster

    How do you go about rebuilding a base off of running 3-4 days a week?

    You run 3-4 days a week. I'd just focus on maximizing those days within your health limits. At first, I wouldn't worry about anything fancy, just focus on getting out the door as often as the schedule allows for as long as your health allows and not going too fast.

    And can you perform close to your potential running 3-4 days a week?

    I don't think you can reach your theoretical potential running 3-4 days a week but I think, based on what you stated about your past, you could at least get back to where you were, maybe even better. Of course, anything at this point would be a complete guess. There's only one way to really know.

  • #20783

    Zeke
    Member

    And can you perform close to your potential running 3-4 days a week? 

    You can alter your training in order to get the most out of those 3-4 days a week, but you can reach your potential on 3-4 days a week.  Potential being the best possible runner you can be.

  • #20784

    CDN RNR
    Member

    Thanks for the replies everyone. I have another question and I'd  appreciate your opinions.
    At what point after bulding my base on 3-4 days a week do you suggest I start including speedwork and tempo runs back into the mix?

    I should also mention that for the next few years I plan on improving my 5-10k times and have no intention of racing anything more than that right now.
    Thanks again.

    Mike

  • #20785

    Zeke
    Member

    At what point after bulding my base on 3-4 days a week do you suggest I start including speedwork and tempo runs back into the mix?

    Mike, I think you need to have a particular race or season of racing in mind and then work backwards from there.

    To say “start speed and tempo 12 weeks after basebuilding” doesn't make sense if you're shooting for a race 16 weeks down the road or if you're not racing for 6 months.

    As usual, it depends.

  • #20786

    CDN RNR
    Member

    Thanks Zeke,
    That makes total sence.  So do would you suggest building and maintaining a strong base up until about 12 weeks out before adding speed and tempo's? 
    I am in no rush to get fast in a hurry as I am still healing from my injury and have a goal of going sub 19 min for the 5k at the end of next May.  Thanks.

  • #20787

    Ryan
    Keymaster

    Mike, Zeke is right on. As for when to start, pick your goal race or the first race of two or three goal races within a short period of time. If you want to have a long racing season, pick a race or a couple of races near or, preferably, at the end of the season. Then, count back from that race or the first of the two or three races.

    Most suggestions are to begin the workouts around 12 weeks out. Some stretch it out to around 16, others shorten it to 8 or even 6. Personally, I think somewhere around 12 weeks, give or take a week or two, works well. This is when you start your harder workouts. Different people will give you different ideas of how to structure these 12 weeks. Other than starting with some strength work, I think a lot of it is personal preference.

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