Introduction

This template is designed as a typical progression back to running for athletes who have had a substantial period of NO running. The focus is on conditioning the injured area to accept the running load. Getting this 'right' will strengthen and prepare the body and injury site for a full running program and will prevent an emergence of similar issues in the future. Be patient and don't rush it.  

WEEK ONE

Day 1, Day 3, and Day 5:

• You will run a total of 10 to 15 minutes, but it takes 30 minutes to complete the session.

• Walk for 5-10 minutes then run at an easy pace (Z1 to Z2 for Purple Patch athletes) for 1 minute, followed by 1 minute of fast walking.

• Repeat for up to 20-30 min of total run and walk. No other running this week. 

WEEK TWO

Day 1, Day 3, and Day 5:

• We progress the time of running and the total session.

• Walk for 10 minutes then go through 3 minutes of running with form focused smooth effort plus 1 minute of walking for a total of 30 to 40 minutes run/walk.

• Then you are done. No other running this week. Follow regular swimming/biking training.

WEEK THREE

Day 1, Day 3, and Day 5:

• We maintain 3 runs in the week and transition to extended running with walk breaks.

• Walk 10 minutes then proceed with the Purple Patch Dynamic Warm Up.

• Then 5 minutes smooth form-based running (Z2) with a 1-minute walk.

• Repeat for a total of 30 to 45 minutes of total run/walk. No other running this week. Follow regular swimming/biking training

WEEK FOUR

Day 1, Day 3, and Day 5:

• The progression back to running is almost complete. We extend the duration of running.

• Progress to a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then run/walk a total of 30 to 50 minutes as: 10 minute smooth to strong endurance based run (Z2), 1 minute walk. Repeat.

• If you wish, you may break it up into segments of a 5 minute run followed by a 30 second walk. This achieves the same purpose.

Day 2, Day 4, Day 6:

• You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30-second walk break every 5th minute.

• Follow regular swimming/biking training.

Some athletes will be ready to resume regular running by now, but should not run more than 60 continuous minutes for another 1 to 2 weeks. If you are a less experienced runner then continue with the following progression for two more weeks:

WEEK FIVE

Day 1, Day 3, and Day 5:

• Start with a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then 3 x 10 minute run (Z2) with 1-minute walk in between, followed by 2 x 8 minute run (Z2/3) with 1.5 minute walk between, followed by 2 x 6 minute (Z3) run with 2 minute walk in between. 

Day 2, Day 4, Day 7:

• You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30-second walk break every 5th minute.

• Follow regular swimming/biking training.

WEEK SIX

Day 1, Day 3, and Day 5:

• We repeat the pattern from last week and ensure you have the resilience to cope with the load in this run.

• Start with a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then 3 x 10 minute run (Z2) with 1-minute walk in between, followed by 2 x 8 minute run (Z2/3) with 1.5 minute walk between, followed by 2 x 6 minute (Z3) run with 2 minute walk in between. 

Day 2, Day 4, Day 7:

• You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30 second walk break every 5th minute.

• Follow regular swimming/biking training

Well done on your patience and welcome back!