Safely Increase Your Running
Some of our readers have asked us to put together an example 12 week running program for those who are coming back from injury.
This simple-to-follow program guides you through 3 months of gradual progression of running volume to safely build up running time as the previously injured tissues get stronger again.
Changing Your Running Style
Use the program below to provide structure for an important 3 month transition phase as your body adapts to a new running style.
This is particularly important to help runners avoid the common and painful ‘too much, too soon’ trap – when changing from a heel striking to midfoot or forefoot striking gait pattern!
- All running to be completed at an easy pace.
- No speed work until you complete this ‘return to running’ phase!
- Don’t run on consecutive days – give your body time to recover.
Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10
Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8
Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8
Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8
Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8
Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6
Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3
Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2
Week 9: 3 sessions of: Run 20min non-stop
Week 10: 3 sessions of: Run 25min non-stop
Week 11: 3 sessions of: Run 30min non-stop
Week 12: 3 sessions of: Run 35min non-stop
This program is intended as reference guides, and may not be appropriate for everyone. Kinetic Revolution accepts no responsibility for any injury of loss which may occur through the following of such programs.