Return to Run Program after injury - 13 weeks to 21.1km

Are you recovering from an Achilles injury, any other injury, or a surgery? OR, you just haven't run for a while?

This program is ideal for recreational runners and triathletes of all levels to rehab back to running! So if you were already running pre injury, a half marathon was commonplace, (or maybe a new goal), and you really don't know where to start...this is for you.

Your physio and/or surgeon has had you walking for a few weeks or months now, and it's time to take that awkward step back into running. Can I? Should I? First things first - if you can hop on the injured leg without pain or loss of balance, it could be time to start a gentle return to run program. Your physician will confirm this for you.

Alongside prescribed static exercises, use this program to develop base strength and confidence in your running ability post injury or surgery. Consider building speed and power only on satisfactory completion of this gentle return to running plan.

0km to 21.1km in just 13 weeks! Perfect for base training.
If just 10km is your goal, finish the program at week 9!

Using a normal stop watch or GPS device the program starts with a simple 15min walk/run workout that progressively expands in duration and distance for 9 weeks, and then you will be running non-stop and steadily increasing the miles. You will complete the 13 week schedule with a 16-21km time trial to see where you are at regarding pace management and overall speed. Only after that can you prepare to fine tune that speed you had before the injury! There is however a little encouragement in there for you, if you are physically able, to push a bit more in the latter weeks!

You may use a normal stopwatch or manually add a workout into your run settings on your GPS device so it beeps when the interval is up, OR to facilitate a 'Structured Workout Export' to your device see my other program on Training Peaks called Return to Run Program after injury (RPE) - 13 weeks - exportable workouts.

You will need some NEW running shoes (preferably tested, videoed and approved on a treadmill at a specialists shoe store), comfortable socks, sunscreen, cap, glasses and your preferred running attire suitable for your climate. Wrap up warm to protect muscles and joints in the winter, and finish with a cold swim in the summer (if you can!).

Run only/mostly on flat terrain - enjoy softer surfaces such as asphalt, grass sports fields, hard packed trail, or synthetic sports turf/tracks.

Most importantly, listen to your body - if you feel niggles (old or new), stop and walk home! Premium subscribers can cut and paste the program ahead after taking some days/weeks off to settle any issues. Basic subscribers can move workouts from the past to 'today' before uploading completed workouts.

Go out there and ENJOY! YES - you WILL run again!

And, lastly, if you have any questions feel free to email me on allyboggs@gmail.com.

* RPE - Rating of Perceived Exertion - A subjective rating of how hard one is exercising at a given moment, usually on a scale of 1-10 or sometimes from 6-20.

About Ally Boggs - Ally managed her own successful return to run program after Bilateral Pincer Rim Resections for Femoroacetabular Impingement (FAI), and on a separate occasion Bilateral Achilles Tendon Combing Repair. During her 20+ years competing in and coaching triathlon she has had vast experience in assisting others with return to running initiatives in a variety of circumstances. These include post injury and surgery, weight gain and loss, and time-out from sport. Her BEST advice : 'Be patient - SLOW is your friend!'.