Running Back From Injury in 4 weeks

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Running Back From Injury in 4 weeks


Will O'Connor - PhD

All plans by this Coach


4 Weeks

Typical Week

4 Run

Longest Workout

0:40 hrs

Plan Specs

running intermediate advanced masters

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If you've recently suffered a running-related leg injury that has put you out of running for a week or more, you'll want to be careful coming back to training.
Runners often underestimate the amount of time it takes to adapt back to a full running schedule. It's not as simple as thinking "I use to run for one hour at a time, so if I start back at 30min I'll be fine". Unfortunately, the human body doesn't work like that.
One of these three factors would have caused your injury;

1. Increasing load too quickly.
2. Not getting enough recovery between runs/races
3. Running too much.

I'm going to ignore running technique because if you have bad technique, you can still run you just can't run a lot since your legs aren't absorbing the ground shock efficiently. Factor 3, running too much, is the reason for your injury, not your technique. If you improve your technique, you'll be able to run more, but it won't stop you getting injured because you can still run too much.

Therefore, coming back to running after an injury must take into account the three factors mentioned. You must ensure you do not increase your running duration/distance too quickly (factor one), you need to have adequate recovery between runs (factor two), and you need to avoid overdoing it (factor three).

The "Running Back From Injury" programme takes into account all three factors and is designed for experienced runners who have had 1-8 weeks off running.

If you'd like a more specific plan tailored to your personal needs, please contact me using the information below.

Will O'Connor - PhD
Sport Scientist
Performance Advantage


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:59

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Sample Day 1

6 x walk 4 run 1

Total running time 5min

Sample Day 3

5 x walk 4 run 2

Total running time 10min

Sample Day 5

5 x walk 3 run 3

Total running time 15min

Sample Day 7

5 x walk 2 run 4

Total running time 20min

Sample Day 9

5 x walk 1 run 5

Total running time 25min

Sample Day 11

5 x walk 1 run 6

Total running time 30min

Sample Day 13

4 x walk 2 run 8

Total running time 32min

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