Return to Running Part 1

Average Weekly Training Hours 05:17
Training Load By Week
Average Weekly Training Hours 05:17
Training Load By Week

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.

Sample Day 1
0:39:00
46.8TSS
Water Running 2x8(3)

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Sample Day 2
0:30:00
Water Running

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Sample Day 2
0:10:00
8.3TSS
Recovery Walk

Easy paced walk. Goal is to get used to being on your feet and increase the weight bearing.

Sample Day 3
1:00:00
Recovery Ride

An easy ride on flat to gently rolling terrain. Keep the HR and watts low and the cadence high. Idea is to help with recovery through active movement and flushing legs.

Sample Day 3
0:10:00
8.3TSS
Recovery Walk

Easy paced walk. Goal is to get used to being on your feet and increase the weight bearing.

Sample Day 5
0:40:00
50.3TSS
Water Running

Water running in deep water. Use vest for flotation and to ensure good form. Mimic running form as best as you can. Goal is not for forward motion in the water but for fluid running simulation.

Sample Day 6
0:15:00
13.3TSS
Recovery Walk

Easy paced walk. Goal is to get used to being on your feet and increase the weight bearing.

Tracy Thelen
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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.