Happy New Year, Treanna! I had Achilles tendon surgery back in May. I started walking after the boot came off and was jogging by the end of June. What a mistake! Even though the surgeon said I could. What I learned was to go to physical therapy as they know more about rehab and evaluation/strengthening any weakened areas. Your surgery was probably completely different from mine, but I want to validate your assessment to take it slow. My mistake set me back almost five months. Luckily I have started running again, and am trying to remember that patience is still the key.

Optimal weekly mileage for me right now is whatever keeps injury reoccurrence at bay. Feeling good after the first month of run/walking. Currently up to 4 miles of 100% running, every other day. Cross training is my friend. So is patience. Too bad I’m not very good at the latter!

@Herb Reeves thanks! But keeping mileage increase at the recommended 10% per week is a sloooww process. My PT said I could start hill repeats and pace intervals, but I’m gonna build a 12 week base first. Maybe throw in some fartlek on the days where it’s all feeling good. I’m on week six and 16 miles last week.

Hi Valerie! I don’t know you or your running history, so take this with a grain of salt….. I used to train with and like the men, but as I’ve gotten older, I’ve found that patience is a virtue and cross training is no longer optional. Weight training, indoor cycling, and yoga are (mostly) keeping the demons of menopause away. Swimming is good for recovery days if you like to swim. Hill repeats (pick a gentle slope) can be alternated with Herb’s “sprint” sessions (I call mine “pace work” lol). Listening to your body is key, so if you’re gasping for breath, take it down a notch until you find your rhythm. Keeping it fun is important too! Good luck with your PR goal in the half marathon!