Return From Injury Plan
Plan Length: 8 Weeks
Written by Joey Berriatua
This is a plan created for high school and college runners who are looking for direction in navigating/ overcoming their injuries. While there are many factors that go into coming back to full health, this plan can give runners an idea of building back mileage as well as alternatives to running to build aerobic base. Cross training methods can include cycling, aqua jogging, elliptical, or swimming depending on the injury and access to resources.
Mileage in this plan will build back up to 25-35 miles/ week, to where an athlete is prepared to build back in workouts and higher mileage training.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Cross Training - 30-45 min cross training
Cross training can be aqua jogging, swimming, elliptical, or biking, depending on injury and access to resources.
The general rule of thumb with dealing with an injury is if whatever is injured hurts while you train, then don’t do that training. For example, if biking hurts your existing IT band injury, than try other options for cross training.
Planned: 30:00
Run - 15-20 min walk-jogging
15-20 min of running: 3 min of jogging, 1 min of walking until total time is completed. If running causes stress or pain, do not run and choose cross training option
Planned: 20:00
Cross Training - Alternate cross-training method
45-60 min of cross training.
Warmup for 20 min
5 sets of 2 min hard, 1 min easy
Cool down until total time is completed
Planned: 1:00:00
Cross Training - Easy cross-training with 10x20s
Easy 45 min of cross training with 10x20s hard, 20s easy recovery at any point during the session.
Cross training can be aqua jogging, swimming, elliptical, or biking, depending on injury and access to resources.
The general rule of thumb with dealing with an injury is if whatever is injured hurts while you train, then don’t do that training. For example, if biking hurts your existing IT band injury, than try other options for cross training.
Planned: 45:00
Run - 15-20 min of walk-jogging
15-20 min of alternating jogging 3 min and walking 1 min. If pain or discomfort begins, stop immediately. Choose alternative cross training if experiencing pain
Planned: 20:00
Cross Training - Alternate Cross Training method
If pain persists running, cross train for 45 min with 10 x 1 min hard, 30s easy. Hard effort should be able to be maintained for 20 min (to give you a gauge).
Planned: 45:00
Cross Training - 6 x 1 min on, 30s off
Warmup
6 x 1 min on (imagine an effort that can be held consistently for 20 min) - 30s easy recovery between intervals)
Cool down until total time is completed
Planned: 1:00:00
Run - 20-25 min walk-jogging
20-25 min of jogging for 3 min, walking for 1 min. If pain or discomfort at injured area is experienced, stop immediately and use cross training alternative
Planned: 20:00
Cross Training - Cross Training Alternative
60 min of cross training with 20x20s hard, 20s easy recovery at any point during the session.
Cross training can be aqua jogging, swimming, elliptical, or biking, depending on injury and access to resources.
The general rule of thumb with dealing with an injury is if whatever is injured hurts while you train, then don’t do that training. For example, if biking hurts your existing IT band injury, than try other options for cross training.
Planned: 1:00:00
Rest Day
Completely off
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 | 6 weeks | Preview |
| Strength Exercises | 1 weeks | Preview |
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