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Return to Running Protocol Low Impact

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Return to Running Protocol Low Impact

Author

LEVER Movement

All plans by this Coach

Length

4 Weeks

Plan Description


Description of the image

Intro


This plan is intended to be general to accommodate varying schedules and recovery timelines. The LEVER unit can be used to supplement 1-2 runs per week for a more gradual build-up. You should follow each run with a 3-5 minute walk and mobility/stretching routine.


Start Criteria


  • The Return-to-Running protocol should be initiated once given clearance by MD/PT.

    Liability Disclaimer: This plan provides general educational information only and is not medical advice, diagnosis or treatment. The provider of this plan is not responsible for any advice or information obtained through this plan. Always consult a physician for medical questions.

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    Training Plan Sample Week

    Sample Workouts - Week 200
    Mon
    Tue
    Wed
    Thu
    Fri
    Sat
    Sun
    Monday

    Rest Day

    Rest
    No detail
    Tuesday

    2 minute run/1 minute walk

    Run00:15:007 TSSStructured Workout
    5 sets of 2 minutes easy running, 1 minute walk
    Details
    Wednesday

    Rest Day

    Rest
    No detail
    Thursday

    3 minute run/1 minute walk

    Run00:20:009 TSSStructured Workout
    5 sets of 3 minutes easy running, 1 minute walk at 80% body weight
    Details
    Friday

    Rest Day

    Rest
    No detail
    Saturday

    2 minute run/1 minute walk

    Run00:15:007 TSSStructured Workout
    5 sets of 2 minutes easy running, 1 minute walk
    Details
    Sunday

    Rest Day

    Rest
    No detail

    Thursday Sample Workout Details

    Other

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Day Off x4
    		—— ——
    Run x3
    		00:56:00 00:28:00
    Workouts Per Week Weekly Average Longest Workout
    Rest Day Off
    		—— ——
    Run Run
    		00:56:00 00:28:00

    Training Load By Week


    LEVER

    LEVER Movement

    LEVER: Where athletes rebound and excel post-injury. Our expert team crafts personalized recovery and performance plans, combining physical therapy, mental resilience, and strength guidance. Aimed at all levels, LEVER turns setbacks into strengths, ensuring not just a return to the sport but a leap to peak performance.

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    Refund Policy

    This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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