FIRST RUN Back Since The CALF INJURY - PLAN A Or PLAN B?? | FOD Runner - The FOD Runner
Intro
This is a quick summary of “FIRST RUN Back Since The CALF INJURY - PLAN A Or PLAN B??” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- Start simple: 10 × 1‑minute run / 1‑minute walk intervals (20 min total) on flat terrain, easy pace (around 8 min/mile, aiming for 7:20‑7:30 min/mile).
- Progressive plan (Plan A): Gradually increase interval length and total work across the week while keeping recovery walks between sets.
- Plan B: If you feel soreness, back off to every‑other‑day runs and repeat the lower‑intensity intervals.
- Activation drills: Single‑leg hops, “hot‑pop‑stick” jumps, lunges, and balance work to re‑teach the brain to trust the calf.
- Patience is key: Listen to your calf, adjust recovery time, and have a Plan C (more rest) ready if pain appears.
Workout Example (Plan A)
| Day | Workout | Details |
|---|---|---|
| Monday | 10 × 1 min run / 1 min walk | Total work 10 min, total time 20 min |
| Tuesday | 10 × 90 s run / 1 min walk | Total work 15 min |
| Wednesday | Rest | – |
| Thursday | 3 min / 5 min / 3 min / 5 min / 3 min | Total work 19 min, 90‑120 s recovery between intervals |
| Friday | 5 min / 7 min / 5 min / 7 min | Total work 24 min, 2 min recovery between intervals |
| Saturday | 30‑minute continuous run | Goal: 30 min easy‑pace run |
If you feel sore: Switch to Plan B – run every other day, repeat 10 × 1‑min and 10 × 90‑sec intervals, then the 3‑5‑3‑5 pattern, building up slowly.
Practical Tips
- Warm‑up with single‑leg hops and “hot‑pop‑stick” drills to re‑activate the calf.
- Keep the pace easy; aim for your pre‑injury easy pace (7:20‑7:30 min/mile) but stay comfortable (8 min/mile is fine).
- Use foam rolling, massage guns, and a CBD balm after the run.
- Track your intervals with a watch or the Pacing app and adjust the paces to your own easy‑pace range.
Closing Note
Give this gentle, progressive interval plan a try and customize the run/walk times to match your own easy‑pace in the Pacing app. Stay patient, listen to your body, and enjoy getting back on the trail—your next trail run is just around the corner! 🚀
References
Workout - First Run Back (Calf Recovery)
- 5min @ 10'00''/km
- 10 lots of:
- 1min @ 7'45''/mi
- 1min rest
- 5min @ 10'00''/km
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