Triathlon - Out of shape...

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johnsmith1980
10-12-08, 09:22 PM
long story
About a month ago (ok, lets face it, 29 days ago) I hurt my knee running. Ever since then I haven't been able to do anything at all. I should be able to get back to everything in about a week from now. Yesterday I tried running for the first time and was totally out of it by a half mile, before 6 was easy. How long do you guys usually take to recover from not doing anything for 4 week (or 5 weeks)? I tried to fool myself into thinking it was just a long taper, but seriously...Im ready to start back.

short story
how long does it take to get back into shape after 5 weeks off training?

Zephyr11
10-12-08, 09:53 PM
Use this table as a guide: http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm
According to Daniels, 4 weeks off with no other activity corresponds with a factor of 0.931. So multiply your VDOT before you took time off by 0.931 to figure out how fast you should be training now. And keep in mind the first day is always rough and isn't always indicative of your fitness level.

As for how long it takes to come back, it varies from person to person. In my experience, the bulk of your fitness comes back quick...it's that final sharpness that takes forever.

Just be careful not to come back too quickly. There's nothing worse than coming back just to get reinjured!
rplong
10-14-08, 07:39 PM
start slow. If your knee still hurts use your bike and swimming more before trying a 5 run week. The first week just run 20-30 minutes at a time. Stay consistent 5 out of the 7 days in the week. Start mixing in some(2) 40 minute runs the next week. It is pretty much the end of the season now, so you shouldn't really need to be ramping up and getting ready for anything any time soon.