I haven’t been running since mid-January, when I got plantar fasciitis in my foot. Based on past experience with plantar fasciitis (from walking, not running!), I knew it was best to completely stop running in order not to make it linger. In the meantime, I’ve been working on my calf stretching and using the ElliptiGo and the bicycle to stay in shape.
Finally my plantar fasciitis is under control, and I’m ready to start running again. Certainly I need to ease my way back into it, but how? The gradual “Couch to 5K” in 8 weeks seemed like overkill for just a 6 week absence. But I found the following suggestion which seems reasonable.
|Week||Day 1||Day 2||Day 3|
|1||6x: walk 4.5 min, run 0.5 min||6x: walk 4.0 min, run 1.0 min||6x: walk 3.5 min, run 1.5 min|
|2||6x: walk 3.0 min, run 2.0 min||6x: walk 2.5 min, run 2.5 min||6x: walk 2.0 min, run 3.0 min|
|3||6x: walk 1.5 min, run 3.5 min||6x: walk 1.0 min, run 4.0 min||6x: walk 0.5 min, run 4.5 min|
|4||Run: 30 min||Run: 30 min||Run: 30 min|
I like this program because it’s easy to implement using the “run/walk alert” feature on my Garmin Forerunner 220.
On other days of the week, I will still use the ElliptiGo or the bicycle.
This morning I started Week 1, Day 1 and felt pretty good afterwards. We’ll see how it goes over the next few weeks. Maybe a possible 5K in mid-April? First things first, we’ll see how I’m doing at the end of March and then take it from there.
(Edit, November 2015: Now I’ve had another unplanned break from running for about a month. I found this article on the Rule of Two, which says to start with a 10 minute run on the first day and keep adding two minutes with subsequent runs. I’ll try that this time around. Plus I can supplement the run with an ElliptiGO ride. Lots of different advice out there regarding coming back from a running break!)