Coming back to Marathon Training after injury
2024.11.30 16:31 Diligent-Squash-3483 Coming back to Marathon Training after injury
Hello fellow runners, I have few questions to plan my come-back after an injury and would like some advices.
I am regular runner, I ran 2100 km this year and I did 2 marathon this year, my first was a 3:29 and my 2nd was the NYC marathon where I managed to do a PB by 15mn and reached a 3:14:50.
My training load is avg 70km per week (43.5 miles) with often a 25-30 km run for a long run with a peak at 82Km (51 miles) (2 weeks in a row 4 and 3 weeks before NYC).
I have my third marathon plan, it is Tokyo in March (2nd) 2025. After my NYC marathon, the course being brutal and I live in Europe so I had to flight back, the recovery was going well.... until I slip on a toy of my daughter and had an injury, probably something like a small muscle tear on my thigh.
I had to take 3/4 weeks completely off and now I am finally back at running without pain. My fitness level is completely gone apparently, barely managing 11km in 1h with Zone 5 heart rate. For that I am not so worry that it will come back eventually. My week will be 30km / 18 miles this week and it will be my first week running after the marathon.
The question is when do you think it would be most advised to start the quick intervals sessions ? Due to the NYC marathon time, and the profile of the Tokyo one and my eagerness to continue improving, I was dreaming to reaching around 3:00 for Tokyo, but it is now in 12 weeks.
Do you think it is doable ?
I don't want to come back too fast so I injured myself again but I don't want to waste too much week. Should I just go by the feel ?
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