Rehab training advice please

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icklevee 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.
Dash coach David 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.
icklevee 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