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UltraU Return to Running Plan


Dana Katz

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6 Weeks

Plan Description

This training plan is for uninjured runners who are out of the running habit and want to get back into running safely. This plan helps healthy athletes get back to a daily workout practice. The plan starts with 4 runs per week and has 5 hours of training the first week expanding to 7 hours by week 6. Runs are short, have a focus on drills and because the intensity is aerobic, the workouts should leave you feeling energized, not depleted. The plan includes cross training and strength training to build good athletic movements and great habits on the way to working back from 10 miles per week up to 20+ in 6 weeks. This plan will get you ready to train. Athletes should have a watch with HR and a willingness to commit to training daily.

All athletes using this plan are encouraged to join the FREE live Zoom Strength Training for Runners sessions on Wednesday nights. For details see

Start this plan on a Monday for workouts to fall in place correctly.

How it Works

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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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:24:00 00:50:00
Strength x4
01:12:00 00:45:00
X-Train x3
01:56:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
02:24:00 00:50:00
01:12:00 00:45:00
01:56:00 01:30:00

Training Load By Week

Dana Katz


Heart rate based coaching for runners looking to increase speed, avoid injury and chase a big goal. Based in Portland, OR.
Monthly coaching includes:

  • Coaching plan based on your running background and goals
  • Daily workouts including strength training and feedback on workouts
  • Race season planning
  • Nutrition tips and guidance for pre, post and during runs

$250 monthly
Meet me at my FREE weekly strength training session:

  • 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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