Maybe you’ve had a lengthy injury, illness, a surgery, or maybe you just took a hiatus from running because you needed a break. Perhaps you’re a brand new runner and don’t know where to start! Whatever your story is, you’re here now, you’re ready to run, and that is awesome! As exciting as it may be though, it’s best to come back (or start) slowly to reduce your risks of injury or re-injury. So get ready for the anticlimactic truffle shuffle back to running greatness.
What follows is a basic, 8 week, get-back-to-running-safely training plan. Many athletes don’t see the value in working with a coach during this time, but if you can afford it, do it! Your situation is unlike anyone else’s. There may be similarities, yes, but no one is like you. This is a great time to work with someone who can support you and help direct you through both growth and set backs as you move forward.
This is also a great time to make strength training not just a priority, but a habit. Work with your Coach and Physical Therapist to devise a weekly strength plan that you’ll be able to stick to as you move forward. And remember to listen to your body. If at any time you experience discomfort, don’t be afraid to step back from your routine for a few days and hit the stationary or elliptical. Whatever you do, stay positive, smile lots, and be thankful for movement.
8 week plan with the “Long Run” on Sundays
Week 1 – 3 to 4 days per week, 21 minutes of 1 minute jog / 2 minute walk
Week 2 – 3 to 4 days per week – 32 minutes of 2 minute jog / 2 minute walk
Week 3 – 4 to 5 days per week – 30 minutes of 2 minute jog / 1 minute walk
Week 4 – 4 to 5 days per week – 32 minutes of 3 minutes jog / 1 minute walk. Sunday: 40 minutes 4 minute jog / 1 minute walk
Week 5 – 4 to 5 days per week – 30 minutes – 4 minute jog / 1 minute walk. Sunday: 48 minutes 5 minute jog / 1 minute walk
Week 6 – 5 days per week – 30 to 48 minutes – 5 minute jog / 1 minute walk. Sunday: 45 minutes 20 minute jog / 5 minute walk / 20 minute jog.
Week 7 – 5 days per week – 36 to 45 minutes – 8 minute jog / 1 minute walk. Sunday: 45 minutes 20 minute jog / 5 minute walk / 20 minute jog
Week 8 – 5 days per week – 32 to 48 minutes – 15 minute jog / 1 minute walk. Sunday: 45 minute jog.
*This training plan should only be used if you have been cleared to exercise by a qualified medical professional.