Hi – big fan of 80/20 plan w/training peaks!! I’ve made some huge progress over the years … was in the low 7min pace during a talk test recently during a long run. Long story cut short – was recently hit (slightly) by a car during a bike ride. I’ve been off for 2 weeks healing and covering (nothing broken). My goal even is a marathon on 11/20/22 … my general question – as I transition back to running, how would you handle this given my limited activity over the past few weeks? Should I block out 2-3 weeks just mostly in Z2 and get my aerobic base firing again? How much aerobic fitness is lost over a 2/3 week period while basically doing nothing??
Sorry to hear you had an accident. Hope you are all healed up.
My simple advice for a return to training after illness/injury is to come back slowly (reduce your sessions by 20-40%), put a recovery day between your first few sessions to see how you feel. After a few days of successful training and, start to ramp up your duration first, then add in some intensity (short intervals with long rest), and start to return to your training load after 5-7days of being intentional and listening to the body.
You will start to lose some fitness after 2 weeks of no training, but not enough that you will not be able to return to your training with a planned bridge back into things.