Return to Running Part 2

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:48

This 16 week training plan is designed to help a runner who has suffered an injury that required extensive recovery time or one that may have led to a period of non-weight bearing such as surgery or a stress fracture. This training plan builds upon the endurance developed in Return To Running, Part 1, with a gradual transition from walking to running to allow the body to adjust to the weight bearing forces of running. By the end of the 16 weeks, you will be running short durations for four days per week and one longer run/walk combo on the weekend. In addition to walking, there is cycling, swimming and water running to maintain the cardiovascular strength while building weight bearing tolerance. This plan also introduces strength training and stretching as part of the weekly routine.

If recovering from an injury that did not require Return To Running Part 1, this is a safe way to build back into running.

It is important when recovering from any injury such as surgery or a stress fracture to follow the guidance of your surgeon or MD as to when to begin introducing weight bearing activities.

Sample Day 1
1:00:00
Recovery Ride

An easy ride on flat to gently rolling terrain. Keep the HR and watts low and the cadence high. Idea is to help with recovery through active movement and flushing legs.

Sample Day 3
0:39:00
46.8TSS
Water Running 2x8(3)

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Sample Day 4
1:00:00
Recovery Ride

An easy ride on flat to gently rolling terrain. Keep the HR and watts low and the cadence high. Idea is to help with recovery through active movement and flushing legs.

Sample Day 6
0:30:00
Water Running

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Sample Day 8
1:00:00
Recovery Ride

An easy ride on flat to gently rolling terrain. Keep the HR and watts low and the cadence high. Idea is to help with recovery through active movement and flushing legs.

Sample Day 9
0:30:00
28.3TSS
Recovery Walk

Easy paced walk. Goal is to get used to being on your feet and increase the weight bearing.

Sample Day 13
0:30:00
Water Running

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Tracy Thelen
|
Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.