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Return to Running Part 1


Thelen Coaching

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12 Weeks

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Plan Description

This 12 week training plan is designed to help a runner who has suffered an injury that required extensive recovery time or one that may have led to a period of non-weight bearing such as surgery or a stress fracture. This training plan gradually re-introduces weight bearing activity in the form of walking. This allows the athlete the ability to ease back into training without the stress of running. There is no running at all in this training plan as the goal is to build base of weight bearing activity in order to transition over to running in Part 2. In addition to walking, there is cycling, swimming and water running to maintain the cardiovascular strength while building weight bearing tolerance.

It is important when recovering from any injury such as surgery or a stress fracture to follow the guidance of your surgeon or MD as to when to begin introducing weight bearing activities.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x5
1:42 hrs 1:00 hrs
Other x3
1:35 hrs 0:40 hrs
Bike x2
2:00 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:42 hrs 1:00 hrs
1:35 hrs 0:40 hrs
2:00 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

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