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Return to Running Part 2

Author

Thelen Coaching

All plans by this Coach

Length

16 Weeks

Plan Description

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
2:05 hrs 0:40 hrs
Run x3
1:22 hrs 1:00 hrs
Walk x2
1:20 hrs 1:03 hrs
Bike x2
2:00 hrs 1:00 hrs
Strength x2
1:00 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
2:05 hrs 0:40 hrs
Run
1:22 hrs 1:00 hrs
Walk
1:20 hrs 1:03 hrs
Bike
2:00 hrs 1:00 hrs
Strength
1:00 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


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.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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