If you haven’t then I recomend you read this post so that you can get some understanding of why this page is written as it is!

No matter who you are, how fit you are, how far or fast you can run, if you follow the simple steps in the next few paragraphs, you are likely to recover from your injury quicker than usual and also, within a few weeks, be fitter than you usually would, with a great endurance base ready to commence hard training again!  It will also benefit you in that your hard training will be more effective once your endurance base is established better than before!

So, as slow and boring as it is, give it a bit of time and you should only see good in your comeback return with no injury or setback!

WEEK 1

Stay at home.  Just because your head is ready to run, your body is not, let your injury recover for an extra week.  Invest in yourself!

WEEK 2

15 minutes VERY GENTLE jogging every other day.

WEEK 3

15 minutes VERY GENTLE jogging every day

WEEK 4

15 minutes VERY GENTLE jogging every day, with every 3rd day the time increased to 30 minutes.

WEEK 5

15 minutes VERY GENTLE jogging every day, with every other day the time increased to 30 minutes.

WEEK 6

15 minutes VERY GENTLE jogging every day, with every other day the time increased to 30 minutes.

WEEK 7

20 minutes VERY GENTLE jogging every day, with every other day the time increased to 30 minutes.  1 hour jogging one day at the weekend.

WEEK 8

20 minutes VERY GENTLE jogging every day, with every other day the time increased to 30 minutes.  1 hour jogging one day at the weekend.  One day midweek, increase the intensity of your 30 minute run so that it is quite hard, but comfortable and so that you’re not short of breath.

WEEK 9

20 minutes VERY GENTLE jogging every day, with every other day the time increased to 30 minutes.  1 hour jogging one day at the weekend.  One day midweek, increase the intensity of your 30 minute run so that it is quite hard, but comfortable and so that you’re not short of breath.

And there it is, a 9 week plan that should get you back into running but fitter than you were before the inury!  You should now be able to very gradually add some speed training into your running plans.  Always remember to increase intensity gradually and follow days of hard training with days of rest or recovery runs.