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Return to Running Part 2

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Return to Running Part 2


Thelen Coaching

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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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
02:06:00 00:40:00
Run x3
01:23:00 01:00:00
Walk x2
01:20:00 01:03:00
Bike x2
02:00:00 01:00:00
Strength x2
01:00:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:06:00 00:40:00
01:23:00 01:00:00
01:20:00 01:03:00
02:00:00 01:00:00
01:00:00 00:30:00
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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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