Thank you so much, Tricotine, for letting me know about Pete Pfitzinger’s Seven-Week Schedule for Returning from Injury.
Depending on how my ankle feels, I’m going to start following this program in the next few weeks.
Seven-Week Schedule for Returning from Injury
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
|
|
1
|
Walk 10 min, Run 5 min, Walk 5 min, Run 5 min | Run in water or other training | Run in water or other training | Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min | Run in water or other training | Run in water or other training | Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min |
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2
|
Run in water or other training | Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min | Run in water or other training | Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min | Run in water or other training | Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min | Run in water or other training |
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3
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Run 15 min, Walk 2 min, Run 15 min | Run in water or other training | Run 20 min, Walk 2 min, Run 10 min | Run in water or other training | Run 25 min | Run in water or other training | Run 30 min |
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4
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Run in water or other training | Run 25 min | Run 30 min | Run in water or other training | Run 25 min | Run 35 min | Run in water or other training |
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5
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Run 30 min | Run 35 min | Run in water or other training | Run 30 min plus 6 x 100 meter stridouts | Run 30 min | Run 40 min | Run in water or other training |
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6
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Tempo Run (15 min warm-up, 15 min @ 15 km race pace) | Run 30 min | Run 45 min | Run in water or other training | Run 40 min plus 6 x 100 meter strideouts | Run 30 min | Run 50 min |
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7
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Run in water or other training | Run 35 min | Tempo Run (15 min warm-up, 20 min @ 15 km race pace) | Run 35 min | Run in water or other training | Run 40 min plus 6 x 100 meter strideouts | Run 55 min |
Kitzzy said
Oooh! That looks cool, though I finally ran 3 miles today walking every half mile or so and feel like my old self again, but this may be something to look into. I was also thinking of just doing the last half of couch to 5k. We’ll see how I feel after the 5k race this weekend.
lil 1/2 pint said
Congratulations on doing three miles today. I was so tired when I did my 5k last weekend. It’s so weird how you lose running endurance so quickly.
Angelina said
This looks great! Best of luck!
lil 1/2 pint said
Thank you, Angie!
sara said
i plan on attacking this plan soon myself! (once i get the go-ahead from my doc of course :) )
Update On The Green Girl’s Running Hiatus « The Journey of a Running Green Girl… said
[...] start fall training on May 23rd. My plan is to tape my ankle and start trying to follow the returning from injury schedule and see how it [...]