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Return to running programme


Dan Holmes

All plans by this Coach


7 Weeks

Plan Description


‚ÄčIt can be the toughest part of any injury not being able to complete the activities you enjoy the most. Running is great fun, a fantastic way to stay fit and healthy.

Your injury has been an issue however the good news is that you are recovering now and ready to start the exciting phase of your injury pathway. It is an important part as you move into the phase of Building Your Foundation. This is all about tissue tolerance so it is important to make sure that you follow the guidelines carefully and do not jump phases as you are progressing well.

Tissue tolerance is all about making your muscles, joints and tendons stronger so they can adapt to the new loading. Our tissues will constantly adapt to the load they are placed under, or not when you are unable to run due to injury. This programme works to get you back running and develop stronger more tolerant tissues at the same time.

This cycle is divided into 4 blocks:

1. Pre-requisite testing
2. Walk to run
3. Developing tissue tolerance
4. Building your running base

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
—— ——
Strength x1
00:37:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
—— ——
00:37:00 00:45:00

Training Load By Week

Dan Holmes

Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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