RETURN TO RUN PLAN-BASIC

Effective for layoff times greater than 4 weeks

Lawrence Ruck, D.C.

 

Please note this plan is just a framework and is adjustable depending on how long your layoff has been.

 

-You may be able to be more aggressive following short or non-injury layoffs OR

-You may need more time following prolonged absence from running

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*Persistent injury should be assessed by a health care professional.

 

WEEK1

Walk 5 min

               Dynamic stretch

               Walk-jog interval: 30-60 sec jog 1 min walk for 5 min- Repeat 5-6x

               Finish with 5-10 min walk

 

               REPEAT above 2-3x

 WEEK 2

               Walk 5 min

               Dynamic stretch

               Walk-jog interval: Jog 2-3 min, walk 1 min, repeat 5-6x

               Walk 5-10 min

              

               REPEAT above 2-3 x

                             

Week 3

               Walk 5 min

               Dynamic stretch

               Walk jog interval: Jog 5 min walk 1 min, jog 5 min, repeat 2 x

 

               REPEAT above 2-3 x

              

Week 4

Walk 5 min

Dynamic stretch

Jog for 10 minutes- walk for 2-3 min, jog for 10 min

 

               REPEAT above 2-3 x

              

Towards the end of week 4 or in week 5, try for 1.5-2 miles straight.

If you are struggling, pull back to walk jog intervals for another week.  

 

-From this point forward, slowly increase your jog time, consistent with goals

-Focus initially on volume increases over terrain and speed work

-If you compete try to establish a 12-15 mile base month before starting to ramp up weekly mileage goals