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Return to Running Part 1


Thelen Coaching

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12 Weeks

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.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x5
01:42:00 01:00:00
Other x3
01:36:00 00:40:00
Bike x2
02:00:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:42:00 01:00:00
01:36:00 00:40:00
02:00:00 01:00:00
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.

  • 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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