After a serious calf injury you will never start to run. You start along the healing weeks - time that can take 4 up to 12 weeks depending of the injury level - with heels cycling on home trainer and then you test your legs for about 4-5 walks sessions combined with different exercises.
# take your running clothes
# you warm-up (no jumping exercises anymore) your joints
# take a meditative break for 10 minutes. Look around, take steps forward, backward, lateral on your road/path where you will go
# start walking, normal walking for 20 minutes (about 2 km)
# do 15 lunges forward each leg
# walk another 20 minutes
# do 15 lunges backwards each leg
# walk another 20 minutes
# do 10 lateral lunges to the right
# walk 10 minutes
# do 10 lateral lunges to the left
# walk 20 minutes
# find a bench and do dips: 3 sets x 10 rep - 1 min break between sets
# at the same bench do push-ups: 3 sets x 10 rep - 1 min break between sets.
# walk 30 minutes
# stretch 15 minutes
# eat your banana and activate the thymus for 60 seconds by beating your chest with the hand
Your Coach, Anca