This 12 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 gradually re-introduces weight bearing activity in the form of walking. This allows the athlete the ability to ease back into training without the stress of running. There is no running at all in this training plan as the goal is to build base of weight bearing activity in order to transition over to running in Part 2. In addition to walking, there is cycling, swimming and water running to maintain the cardiovascular strength while building weight bearing tolerance.

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.