Run Rehab Plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:36

This plan is suited for all levels of Athletes. Its a Run Rehab Plan for someone coming back from a break due to injury or someone that just cant shake a niggle that keeps them out of running than they want. Its a slow run/walk protocol that will have you back up and about before you know it. It takes you from a total run volume of 27min per week to 1h 45m by week 6. Be patient and we will have you back Thriving in no time.

Sample Day 1
0:24:00
13.6TSS

The first week is about slowly building up time on your legs again. Not about how much running you do. Following the run walk is critical process to follow so you can slowly build back up the amount of time you run. The process seems slow but before you know it you will be up and running again.

Sample Day 3
0:27:00
15.3TSS

The first week is about slowly building up time on your legs again. Not about how much running you do. Following the run walk is critical process to follow so you can slowly build back up the amount of time you run. The process seems slow but before you know it you will be up and running again.

Sample Day 5
0:30:00
17.1TSS

The first week is about slowly building up time on your legs again. Not about how much running you do. Following the run walk is critical process to follow so you can slowly build back up the amount of time you run. The process seems slow but before you know it you will be up and running again.

Sample Day 8
0:24:00
16.4TSS

Week 2 we slowly increase the run time on your legs but keep the overall duration similar to week 1 so we don"t overload the muscles. Its all about small steps forward rather than big steps forwards only for problem to return and 2 step back.

Sample Day 10
0:27:00
18.5TSS

Week 2 we slowly increase the run time on your legs but keep the overall duration similar to week 1 so we don"t overload the muscles. Its all about small steps forward rather than big steps forwards only for problem to return and 2 step back.

Sample Day 12
0:30:00
20.6TSS

Week 2 we slowly increase the run time on your legs but keep the overall duration similar to week 1 so we don"t overload the muscles. Its all about small steps forward rather than big steps forwards only for problem to return and 2 step back.

Sample Day 15
0:24:00
19.4TSS
Week 3 session 1

Week 3 we are starting to get back to running now. Our body should be slowly getting stronger and muscle use to spending time on legs. We can increase the load so we are running more than walking but still want total duration the same as first 2 week. We don"t want to increase run duration and overall duration at the same time otherwise it can cause a overload on the body.