Return From Injury
Plan Length: 6 Weeks
This plan is for any runners who are capable and willing to get back to running around 7-8 miles a day by the end of this. It is a 6 week plan that starts slow and moderately introduces strides and lighter workouts. This plan was written by Sub 4 minute miler, Drew Hunter, who has battled back from multiple injuries in his running career.
Many of my reoccurring injuries happened because I rushed back into things. So, when deciding what plans to write, I thought giving some guidance to someone returning to injury could go a long way. I know how frustrating it can be to be in the dark with your return to running plan and I hope this gives you some confidence to get back on your feet.
This plan also has a bit of a cross training element to it. I think it is so important for runners to have some base level aerobic fitness as they return to higher volumes of running. So, throughout this plan, I add in some cross training to try and keep the volume of the entire day around 90 minutes.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Return from Injury
5 minute walk, 10 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical. During the hour, add in 10x1 minute hard/ 1 minute easy. The hard's are focused on what would be around 10k effort if you were running.
Planned: 10:00
Run - Return From Injury
5 minute walk, 10 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical.
Planned: 10:00
Run - Return From Injury
5 minute walk, 15 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical. During the hour, add in 12x1 minute hard/ 1 minute easy. The hard's are focused on what would be around 10k effort if you were running.
Planned: 15:00
Rest Day - Rest Day
No running today.
60 minutes of aqua jogging, biking, or elliptical.
Run - Return From Injury
5 minute walk, 15 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical. During the hour, add in 12x1 minute hard/ 1 minute easy. The hard's are focused on what would be around 10k effort if you were running.
Planned: 15:00
Run - Return from Injury
5 minute walk, 20 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical.
Planned: 20:00
Run - Return from Injury
5 minute walk, 20 minute run, 5 minute walk.
60 minutes of aqua jogging, biking, or elliptical. During the hour, add in 14x1 minute hard/ 1 minute easy. The hard's are focused on what would be around 10k effort if you were running.
Planned: 20:00
Other Other/Recovery Plans
| Plan Name | # Weeks | |
|---|---|---|
| Basic Warm up Routine | 1 weeks | Preview |
| General Fitness Training Plan Level 1 | 12 weeks | Preview |
| General Fitness Training Plan Level 2 | 12 weeks | Preview |
| General Strength Circuit | 1 weeks | Preview |
| Mobility Excercises | 1 weeks | Preview |
| Return From Injury Plan | 8 weeks | Preview |
| Strength Exercises | 1 weeks | Preview |
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