I was hoping to find out from some current and former beginners ( and I mean with very little history of running!) what kind of running schedule/program they did after healing from some tendonitis in the ankle?
I would be inclined for the first week or two to Stretch and Strengthen.
Simple body weight exercise like heel raises off both feet 10X3 three times per day, for say 3 days.
Then heel raises off one leg 10X3 three times per day for say 3 days.
You could then go on to doing heel raises holding dumb bells.
MOST IMPORTANT: after EVERY session ICE the tendon for 20 mins.
When you have No pain I would do something like this :-
FRI. Walk 15secs. JOG 30sec X 6-8
SUN. Walk 15secs. JOG 30sec. X6-8
MON. Walk 2 min. Jog 2min.
THUR. 2 min jog 2 min walk X 12 -15
SAT. Walk 1 min. Jog 3 mins. X 8
MON. 4 X 5 min runs
TUES. 15 min run.
ICE AFTER EVERY SESSION
If you want to boost your overall aerobic activity you could cross train to supplement the return to running program. Cycling and water running would probably be the safest.
Don't forget your trunk muscles especially the gluteus medius (side of the hip). These type of injuries often result in weaknes of the hip musculature. It is unclear exactly why, perhaps altered walking patterns or a reflexive weakness due to the pain. Either way your rehab will be more complete and hence less likely to recur with this approach. There is a new running DVD out that provides a comprehensive strengthening routine specific to running. You can check it out at