Long time no running first run to run how long running recovery training program

April 23, 2023

Busy schedules often require runners to adjust their priorities. So, after a short break, can you go back to your old training plan? Or should you start looking for new goals? Follow the plan below to review how you fit into your training plan.

More than 1-2 weeks, but can run easily

If you missed two weeks of workouts or long-distance training, come back with a slightly more conservative approach. Spend 1-2 days doing some easy running exercises before returning to your normal mileage plan, where the most important step is to listen to your body. Before deciding when to try a workout, first understand how your legs should respond to the pace of an easy run.

More than 1-2 weeks with no form

If you've only missed a week, start with 1-2 easy runs per week. It may take you a day or two to get your body back in shape during recovery runs, so at the end of the week, you should be running comfortably. If you've taken two weeks off, start with 4-5 easy runs per week and then get back to your training schedule. Adjust your longest long run of the week, but it can be shorter than the time you originally set. At the beginning of the second week, you can then return to your normal daily mileage and possibly complete a workout during the week.

More than 3-4 weeks, but able to run easily

Such a situation can be divided into two outcomes. Good news: The runner has missed almost a month of running program management, but is still able to participate in the race. Bad news: they have to readjust their goals. After all, it is unreasonable to skip so much long run training or other workouts to try to reach one's personal best. If your race is happening in 6 weeks, marathoners should be more cautious when deciding whether they still want to complete the race. It is advisable to find a race with a shorter distance to avoid sports injuries.

More than 3-4 weeks with no form

If you miss 3-4 weeks of practice, it is recommended that you restart training at the most basic intensity and wait until these are more integrated into your life before choosing a new race goal that you can fully manage. If you really don't want to give up the race, then you can choose to run a half marathon. But a month later, if you go straight from zero to 21km without any training, you are likely to increase your chances of injury. So, don't rush to finish the race now, and see if you can delay it until next year. Remember, training plans are written in pencil, not pen, and sometimes need to be readjusted at the right time. Running isn't always the most important thing in life, but when you are ready, there will be a new goal just waiting for you.

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