tl;dr answers

1. yes
2. it depends

But the long answer is simply that there are too many variables at play to predict how long it will take for you to return to what you consider "normal" paces. People will reply and give you their anecdotal info but that is just what it is, n=1.

I haven't run in ~10 weeks (not because of injury, but because of choice) but have been cycling regularly and I'd expect to return to "normal" (i.e. where I was with racing and training paces) in probably 3-4 months.

I took 12 weeks off due to an injury last winter. No riding, nothing.

1. Yes.
2. longer than 3 weeks.

Similar to above, it was about 4 months for me. But, run pace is so confounded by temperature, its truly difficult to compare apples to apples.

Run slowly, run more gradually, give it time and be patient. speed kills.

I took 7 years off and started back 10 days ago

I’m diving right in. Slow as F but I’ll get there

my n=1 closely matches James' 4 month estimate. I got IT band and am just now feeling like I've got even close to the run fitness I had before. It's hard to tell because the weather is 100% worse (so I'm not hitting the same paces I was in December), but I think I'm pretty close.

Here's my volume that shows the build back up.

Have you gained any weight while not running? If so, the basic rule is that for every position nd gained you get 2 seconds slower per mile, and of course the inverse is true - loose a point and you are a little quicker. Gain ten pounds and your pace could be 20 sec/mile slower - and that’s with the same fitness.

About eight years ago I had an Achilles injury and didn’t run from January to mid March. It took me around two months to get back where I was before the injury once I began running again.

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I took 2 years off from triathlon & just completed my first triathlon in that 2 year span (attempted one other but pulled myself out after too much pain). Same thing, hamstring. I had to lose 10 lbs, and kept the HR to what should be my normal training cruise HR. For a side note, yes, my pace was silly slow vs when I was able to run regularly without weight. Consistency was key.

One day, not feeling like I was ever going to get it back...about 6 lbs into it/about 5 or 6 weeks of starting running again, the times just started dropping. That provided a LOT of motivation that hey, I could get back FINALLY to regular running and possibly triathlon. It went on like this for a while--several months. Started at 8+ range (zone 2+), and just dropped from there, now flirting with sub 7 same HR. It'll happen, just stay with it and keep the focus on warm up, cool down, steady / consistency. Don't push things too much too early. It'll happen, stay with it!

Yes I gained weight (~5lbs) so I'm sure this isn't helping. It's amazing how running keeps the weight off. My plan was to focus on just running and not worry about pace until next season. Just build volume to 45-55mpw.

I can't say for sure, but I'd say easy does it, you don't want to end up back in the same boat again. I'd say better to err on the side of taking a long time to come back so your bones, tendons, muscles, etc. can readjust to the load without injury. Mix it up with some elliptical and swimming so you keep the cardio but don't do too much damage too quickly...

Hopefully the back and hammies are better?

Did you get the issue fixed? Would hate to see anyone jump back into it and re-aggravate the injury.

Pace should come back, but depends on how hard you push it.

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Ryan
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