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UltraU Return to Running Plan

Author

Dana Katz

All plans by this Coach
No Ratings

Length

6 Weeks

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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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 http://www.ultraufitness.com/strength-training-for-runners--home-edition.html

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:24 hrs 0:50 hrs
Strength x4
1:11 hrs 0:45 hrs
X-Train x3
1:55 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:24 hrs 0:50 hrs
Strength
1:11 hrs 0:45 hrs
X-Train
1:55 hrs 1:30 hrs

Training Load By Week


Dana Katz

UltraU

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: http://www.ultraufitness.com/strength-training-for-runners--home-edition.html

$75.00 - Buy Now