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From: Paul Shields
Category: Coach
Date: 1/5/99
Time: 8:59:01 PM
Remote Name: 203.38.32.113
Reinhard,
Getting sick during a training program is always frustrating. There is often a desire to get back into training too soon and also just to re-start where you left off. Both of these approaches can cause problems.
A good rule of thumb is that you loose about a weeks conditioning for every week you have off. So for the two week break you are about four weeks behind where you should be at this date or 2 weeks behind the date where you first got your cold.
There are two basic strategies. The first is if your race is one you have been training for and can't be shifted. In this case you should create a new schedule using the base mileage and long run distance from two weeks before you stopped. This will provide a graduated program starting from a slightly lower base than when you stopped.
The other option is to shift the race date by four weeks and start the program from two weeks before you stopped.
In both of these cases the key is to start at a slightly lower level than when you stopped. Also in the first week take it easy and initially use a slower pace to gradually get your body used to running again.
Hope the above helps,
Paul
RunCoach - 1998 Index - 1999 Index - Discussions - Calculators - Tips