Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


getting back to running after injuries...


Reply
 
Thread Tools Display Modes
Old 12-01-2009, 02:38 PM   #1
karen
Junior Member
 
karen's Avatar
 
Join Date: Jan 2009
getting back to running after injuries...

Hi
ive been reading here a bit and wanted to ask a question. Im a 26year old girl who has been running on and off for a few years. Last year I was uninjured for a total of 4months :-/ im currently in recovery from whiplash but am allowed back to do light cardio. My aim is to run a sub 50min 10km by the summer to start road racing and then take it from there. My old running plan suited me but im not sure how far it can take me beyond the 50min mark. I am reading the 10km threads with great interest. basically i would like to put up my plan for my training to see what other people think of it...to get any help / advice etc if that would be ok?

thanks

Karen
karen is offline   Reply With Quote
Old 12-01-2009, 02:53 PM   #2
karen
Junior Member
 
karen's Avatar
 
Join Date: Jan 2009
sorry, im replying to myself lol
Im gonna post the programme thats on here for the sub 50min 10km with my adaptations (to suit my lifestyle) on the notes column...this training plan wont be happening for another few weeks anyway till my physio gives me the go-ahead

Training Program towards a sub 50 minute 10K
Day Session Your Comments Effort
01 60 to 70min easy distance (mon) treadmill run 60-70mins
02 30min easy run (tues) 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) (wed) <-same
04 Rest (thurs) rest
05 longest run - 'time on feet' up to 1Hr 45min (fri) Long Run
06 easy day of 30min running (sat)swim-helps with injuries
07 easy day of 30min running (sun) (hike 6-8hrs mountain)
08 start with 5x1k R60 - 90 4min 45 to 4min50 L (mon) easy 30min
09 easy day of 30min running (tues) interval or fartlek
10 easy day of 30min running (wed) 30min easy
11 Rest (thurs) rest
12 5K paced run - aim sub 25min 5k (fri) 5km paced
13 10k easy run (sat) 10km easy
14 easy day of 30min running (sun) (hike)
15 start with 3 x 5min @ 10k pace with 1min easy F (mon) 30min easy
16 easy day of 30min running (tues) interval or fartlek
17 easy day of 30min running (wed) 30min easy
18 Rest (thurs) rest
19 Race day up to 15K (fri)
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min
karen is offline   Reply With Quote
Old 12-01-2009, 05:00 PM   #3
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi and welcome Karen

what I would recommend is that once you get the go ahead from the physio that you repost and we nurture you towards a program instead of you jumping in at the deep end

what is important to know is what kind of routine you have been used to in the past

how often a week have you trained and what your longest run has been, please?

Have you any personal fastest times to speak of .. time and distance?

Once u ready we will ease you into a routine

Thanks

TheEd
TheEd is offline   Reply With Quote
Old 13-01-2009, 01:59 PM   #4
karen
Junior Member
 
karen's Avatar
 
Join Date: Jan 2009
Hi
I hear what your saying about nurturing myself towards a programme slowly Im always planning ahead lol and this time off with injuries has given me more time to plan (and dream lol) thanks for taking the time to respond to my post.
The routine I was using pre the most recent injury was very similar to the one i posted. On the rest days i tended to try and swim...im trying to learn how

Mon - Long slow run (75 mins adding on 5mins every 2 weeks)
Tues- progression run on treadmill for 10km
Wed- rest
Thurs-10km run at "normal pace"
fri - Fartlek (had only started on this was doing 40mins fartlek training)
sat- rest
Sun- hike (6-8hrs even paced)

I had only one proper race since i started running 3 years ago (im a VERY accident prone girl!) and i did a 55min 10km. Before the last injury (car crash) i was doing 55min 10km in training. I like 10kms as a distance...any other races i did were when i was 15yrs old or something so they dont really count

thanks

Karen

at the moment im doing a treadmill "progression" jog for about 30mins every second day and on alternating days im stationary cycling or using the eliptical or trying to swim.
karen is offline   Reply With Quote
Old 13-01-2009, 02:38 PM   #5
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
OK .. so we know where you are now and we know where you want to go

all we need now is to get the go ahead and we can create something for you

From experience I never try motivate an injured and or sick person to run, I rather encourage them to take it easy


more damage is done trying to come back too early than by simply taking things easy

its very much a patience game

so till later

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
18-12-2017 09:54 AM
42 Replies, 3,565 Views
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
17-12-2017 11:23 AM
222 Replies, 90,769 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by Octopus
17-12-2017 01:07 AM
15 Replies, 702 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
16-12-2017 01:16 PM
9 Replies, 305 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,487 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 195,965 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 34,185 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 31,191 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,266 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:43 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved