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Running: post injury training program - beginner (Read 1965 times)
Gerrit-Jan Linker
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Posts: 75
Running: post injury training program - beginner
04.04.06 at 11:37:55
 
A beginning runner had some knee problems that occurred after a few weeks training at an intensity of 25-30min total running with 2-3 minute intervals. After 2 weeks the problems had gone away and we resumed training after 4 weeks. This is the training schedule I have put together to get her back to running. Now she runs without problems but still at 2-3 min intervals. This training schedule seems to have done the trick for her.
 
In the making of this program I am increasing the duration with 10% each week. She will do only 1 exercise a week so progress will be slow (optimum is 3x per week in my opinion)
 
Between all intervals shown there are 2 mins rest.  
 
week  1: 15:00 min total: 10x 1:45 intervals
week  2: 19:30 min total: 3x 1:30 + 3x 1:45 + 3x 2:00 + 3x 1:15
week  3: too busy to run so - rest
week  4: 20:00 min total: 10x 2:00
week  5: 24:00 min total: 2x 1:00 + 10x2min + 2x 1:00
week  6: too busy to run so - rest
week  7: 25:00 min total: in minutes: 1-2-3-2-1-2-3-2-1-2-3-2-1
week  8: 26:00 min total: 1:00 + 12x2:00 + 1:00
week  9: 27:00 min total: 1:00 + 2:00 + 8x3:00
week 10: 28:00 min total: iin minutes: 2x 2-3-4-3-2
week 11: 30:00 min total: 15x2:00
week 12: 30:00 min total: 10x3:00
week 13: 30:00 min total: in  minutes: 1-2-1-2-3-2-1-2-3-4-3-2-1
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Gerrit-Jan Linker
Linker IT Software
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