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Run - Return to Running after Injury

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nadja Tapkas

All plans by this Coach

Length

5 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Having gone through a major injury myself, I know how frustrating it can be to start a return to running program. It takes time and a little bit of patience with ones body. After a lot of research, I combined various approaches for this very careful progression to return to running.

Training plan description: It should take a minimum of 5 weeks to return to 30 minutes of steady running. Every step builds on the successful completion of the previous one. I included very short, but vital strengthening sessions as well as test runs along the way to proceed through a total of 3 levels over 5 weeks.

Plan Features:
- This training plan starts any day you want after you are cleared to return to running by your doctor
- The plan is reusable an unlimited amount of times
- Designed with the new Workout Builder - run sessions are based on threshold pace.

Download each run session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App.

Purchasing this plan includes: Email support from Coach Nadja.

Questions: Please visit my web site at gottatriit.com or email Coach Nadja at: nadja@gottatriit.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:25 hrs 0:55 hrs
Custom x3
0:31 hrs 0:10 hrs
Strength x3
0:40 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:25 hrs 0:55 hrs
Custom
0:31 hrs 0:10 hrs
Strength
0:40 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


Nadja Tapkas

Gotta Tri It

My goal is to guide triathletes, runners and cyclists of all levels to achieve their personal goals, staying injury-free. I offer online and hands-on coaching in all 3 disciplines by providing a realistic training plan with daily workouts. I am dedicated to providing my clients extremely personalized service with a hands-on approach coming from personal experience, education, and training. I have successfully coached absolute beginners to reach their goals and my athletes often enjoy a new PR.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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