This 16 week training plan is designed to help a runner who has suffered an injury that required extensive recovery time or one that may have led to a period of non-weight bearing such as surgery or a stress fracture. This training plan builds upon the endurance developed in Return To Running, Part 1, with a gradual transition from walking to running to allow the body to adjust to the weight bearing forces of running. By the end of the 16 weeks, you will be running short durations for four days per week and one longer run/walk combo on the weekend. In addition to walking, there is cycling, swimming and water running to maintain the cardiovascular strength while building weight bearing tolerance. This plan also introduces strength training and stretching as part of the weekly routine.

If recovering from an injury that did not require Return To Running Part 1, this is a safe way to build back into running.

It is important when recovering from any injury such as surgery or a stress fracture to follow the guidance of your surgeon or MD as to when to begin introducing weight bearing activities.