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Injury & comeback
Right calf / possible Achilles. The May 2 marathon is the goal; get the calf assessed and return to running only with clinical clearance.
Today's pain (0–10)
3
Hold at current stage. Cross-train instead.
Return-to-run gates
Not yet. Keep cross-training.
Stage 1
5 × (1 min run / 2 min walk)
Flat, soft surface, easy. Judge it 24h later.
Stage 2
6 × (2 min run / 1 min walk)
Only if Stage 1 was clean the next morning.
Stage 3
2 × 10 min easy
Walk 2 min between.
Stage 4
15–20 min continuous easy
Then 5 km. Runna maintenance plan resumes here.
Stage 5
Build back weekly (≤10%)
No tempo before December. Strides only after 2 clean weeks.
Rule: stiffness over an hour the next morning = drop back one stage.
Daily rehab
- • Isometric calf holds, straight + bent knee, 5 × 30–45s (physio-approved)
- • Seated/lying strength: glute bridges, dead bugs, seated press, rows
- • Easy spin or pool running for aerobic work — see converter
- • Heel drop in shoes, no barefoot walking or flats
Same-day care if…
- • Felt or heard a pop, or a gap in the tendon
- • Can't do a single heel raise or push off
- • Swelling, heat, redness or bruising in the calf
- • Calf pain with shortness of breath or chest pain — call 911
Personal notes, not medical advice — your physio's plan wins.