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Coming Back From Injury: 4 Week Training Plan (Experienced Runners)

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Coming Back From Injury: 4 Week Training Plan (Experienced Runners)

Author

Hammer & Axe LLC

All plans by this Coach

Length

4 Weeks

Plan Description

This is a 4 week training plan for someone coming off a long-lasting injury (1-3 months). It is expected that they have not been running at all coming into this (it is also okay if you have been crosstraining/biking/doing some other form of exercise, too). IT is also expected that you are somewhat experienced and have run anywhere from 40-70 miles/week previously.

IMPORTANT NOTES:

-Easy Run Pace: This is a pace where you should easily be able to conversate with someone while running and not feel worn out.
-Strides: feel good fast. Not sprints, but much faster than your easy run pace. Always take 100m slow jog for rest in between reps.
-Long Runs: Aim for easy run pace on these. The focus here is just time on feet and getting used to longer efforts.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:21:00 00:40:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:21:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Hammer & Axe LLC

Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.

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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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