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Have been off running for 4 weeks now due to a knee injury which was thought by doctors to be 'ruptured ACL' . However, although I still have an appointment at the hospital on Wed, my knee has been feeling much better and I think I can probably run (not tried yet though). Am going to wait until after my appointment BUT am eager to write myself a programme to get me back into running again.
It will be 5 weeks in total by the time I start again. Prior to injury I was running 20M weeks mainly 4,5,6M runs. Much of this year I have been running 30-40M weeks. However, I'm wanting to change the way I train and instead of just going out and running loads of miles all the time, I want to sort something more structured and come back more focussed on shorter, quality runs and training sessions. My aim is to build a strong base (with a max of 10M long run) with speed ready for the new year, when I will start FLM and Edinburgh marathon training.
Was wondering if anyone has any tips, schedules and training they can recommend?
Reaally want to be commited to quality not quantity but this is quite alien to me.
Any advice, tips and schedules gratefully recieved.