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
|
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
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 |
|
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 |
|
3
|
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 |
|
4
|
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 |
|
5
|
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 |
|
6
|
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 |
|
7
|
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 |
