Seven-Week Schedule for Returning from Injury

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
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6 Comments »

  1. 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.

  2. 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.

  3. Angelina said

    This looks great! Best of luck!

  4. Thank you, Angie!

  5. sara said

    i plan on attacking this plan soon myself! (once i get the go-ahead from my doc of course :) )

  6. […] 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 […]

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