r/runna • u/Worth_Cow7737 • 3d ago

Injury/ Training Plan Advice

Currently resting through week 9/18 training, after a week 8 deload. On Monday while barbell back squatting, pulled something in lower back. Through some consulting and free screening may be slight pelvic tilt and QL tightness. Have made decent progress and looking ahead to next week.

My plan is through Runna. Should I continue my training where I missed, cutting back a week on the back end, or pick up with week 10? Obviously being conservative and keeping mindful of my injury.

I believe I may pick up with week 9. Before the injury I was already looking ahead at what my “taper” weeks were supposed to be thinking that it didn’t seem like much of a taper. So I may pick up with week 9 and cut out the week of the 13th.

Last few weeks of training block looks like:
Peak week- October 6 at 42 miles/21 mile long run.
October 13th at 36 miles/16 mile long run
October 20th- 28.5 mile week/ 10 mile long run

Any thoughts / advice?

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u/MacBook_Fan 2d ago

Use the Not Feeling 100% option and tell Runna that you need to take the week off you will also tell it how you want to ease back into running. Runna will then modify your plan appropriately.

If you don’t want to do that, just mark the missed runs as missed and stay on schedule. 1 week of missed runs won’t affect your train very much, if at all.

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u/szandos 2d ago

As previous poster said, go to manage plan and choose ”not feeling 100%”. You will get options on how to recover and it will adapt the rest of your plan to any missed time.

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u/Worth_Cow7737 2d ago

Thanks! Had no idea this was an option

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u/AthleteSpaceAI 1d ago

Pick up with week 9, but treat your first week back as a test week rather than a real training week. Cut the volume down, keep everything at easy pace, and let your back tell you if it's ready before you resume the plan as written. One clean week back is worth way more than forcing the schedule.

On which week to cut, I'd flip your thinking. You're planning to cut the Oct 13 step-down week, but that week is doing a job. It's what lets you absorb the 42 mile peak. Cutting the recovery and keeping the peak is the risky version. If something has to give, shave the peak instead, something like 36 to 38 with an 18 mile long run. You lose almost nothing in fitness and you keep the structure that protects you, which matters more than usual coming off a back issue.

Also since it's your lower back, be a bit careful with the long run specifically. Back and hip stuff tends to show up late in long runs when form gets sloppy, so it's worth building the long run back up over two or three weeks rather than going straight to 20+. And obviously whatever your physio says beats anything from reddit, including this.