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Rehab training advice please

1 watcher
Sep 2012
1:29pm, 1 Sep 2012
644 posts
  • 0
icklevee
After help again please. The rehab plan below is from my Physio. Stupidly I didn't ask whether each paragraph relates to each week of build up, but presume so. Am not due to go back until mid October, so can anyone advise please???? Many thanks

GENERAL CONSERVATIVE / SENSIBLE RUNNING REHAB:
Running – aim for 3 times per week (every other day – so 7 every 2 weeks)

Strict
Week 1
5 x 1min jog, 1 min walk
Attempt to repeat 3 x a week

Week 2
7 x 1 min jog, 1 min walk
10 x 1 min jog, 1 min walk
15 x 1 min jog, 1 min walk

Flexible
20 x 1 min jog, 1 min walk
10 x 2 mins jog, 1 min walk
12 x 2 mins jog, 1 min walk

15 x 2 mins jog, 1 min walk
6 x 3 mins jog, 1 min walk
8 x 3 mins jog, 1 min walk

6 x 4 mins jog, 2 mins walk
8 x 4 mins jog, 2 mins walk
4 x 5 mins jog, 2 mins walk

6 x 5 mins jog, 2 mins walk
2 x 10 mins jog, 3 mins walk
3 x 10 mins jog, 4 mins walk

4 x 10 mins jog, 5 mins walk
2 x 15 mins jog, 3 mins walk
3 x 15 mins jog, 4 mins walk

2 x 20 mins jog, 5 mins walk
1 x 30 mins

1 x 35 mins

1 x 40 mins

1 x 45 mins
1 x 50 mins

1 x 55 mins
1 x 60 mins
Then, if coping:

1 x short 15 mins faster
1 x medium 20-30 min
1 x long run 60+

Then build to 3 runs per week of 1hr, 2 x 40-45mins for 3 weeks
If any ill effects drop back 1-2 weeks
This is conservative so if feeling no ill effects, miss the next stage out, but never jump two. If really sore, stick where you are or go back one stage.
Sep 2012
2:25pm, 1 Sep 2012
5 posts
  • 0
Dash coach David
I would say each paragraph is another weeks training which means this is about 11 weeks training minimum but as it says you should be very flexible from week 3 onwards. Listen to body and never do consecutive days running unless you can't avoid it.
Sep 2012
5:04pm, 1 Sep 2012
646 posts
  • 0
icklevee
Ok thank you, so I'm looking at least 3 months then to get back to full running again as long as no lapses? No racing for the rest of this year for me then :-(

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Maintained by icklevee
After help again please. The rehab plan below is from my Physio. Stupidly I didn't ask whether each...
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