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5 Week Injury Return to Run OR Beginning Running Plan


Sara Crawford

All plans by this Coach


5 Weeks

Plan Specs

running 5km beginner

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Plan Description

Have you been hurt and unable to run for a period of time?

Use this program to get back in the game! If you feel pain at any point, take two days off and then repeat the previous workout. Push the other workouts down the calendar.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:54 hrs 0:30 hrs
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Workouts Per Week Weekly Average Longest Workout
1:54 hrs 0:30 hrs
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Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

Sample Day 1


Walk 30 min

Sample Day 3

Walk 9 - Run 1

3 repetitions:
Walk 9 min
Jog 1 min (50% of normal pace)

Sample Day 5

Walk 8 - Run 2

3 repetitions:
Walk 8 min
Jog 2 min (50% of normal pace)

Sample Day 7

Walk 7 - Run 3

3 repetitions:
Walk 7 min
Jog 3 min (50% of normal pace)

Sample Day 9

Walk 6 - Run 4

3 repetitions:
Walk 6 min
Jog 4 min (50% of normal pace)

Sample Day 11

Walk 4 - Run 6

3 repetitions:
Walk 4 min
Jog 6 min (50% of normal pace)

Sample Day 13

Walk 2 - Run 8

3 repetitions:
Walk 2 min
Jog 8 min (50% of normal pace)

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