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Worsley Physio 8 weeks return to running

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Worsley Physio 8 weeks return to running

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Qries
Qries

Rebuild you Trail Running: 8-Week return to running plan.

Are you a runner who has had a break from running and wants to safely rebuild? HP-3 Coaching and Worsley Physiotherapy provide this 8-Week Off-Season return to running block, meticulously crafted for runners who need to safely rebuild after a layoff.

Why rebuild slowly?
If you have had an extended off season, or break from running due to other factors, this plan will help you slowly rebuild and reduce the risk of injury. By the end of the 8 week program you will be ready to begin a more run focussed plan.

What's Inside the Program?

Periodized Training:
Gradually building up your run volume, while supplementing with cross training, as well as strength and conditioning exercises, including a specific performance pilates program delivered by Kate Disley.

Tailored Workouts: Each session is crafted to meet you where you are and now, helping you safely build up. Ensure your zones are set correctly in TrainingPeaks and the workouts will be automatically calibrated to YOUR correct speed and intensity.


Who Is This For?
Runners who have had an extended off season or prolonged break from running.
Those who seek a structured, science-backed approach to training.


Invest in your time, reduce your risk of injury, and lay solid foundations for the work to come.


All the very best with your training! Let us know how you get on.

How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest

Rest
No detail
Tuesday

Pre run warm up 1 - basic warm up

Strength00:05:00
Arm circles forwards x10
Arm circles backwards x10
Arm swings in hip hinge x10
Leg swings forward/back x10 each leg
Runners lunge with x10 hip circles each direction

Repeat a couple of times through

https://youtu.be/NvAMdLPneJ4
Details

Run walk rebuild (5:1)

Run00:30:0021 TSSStructured Workout
(5min walk + drills into 1min jog)
x5

In the walk sections, include drills at a walk - ankling, marching A, side stepping, stretching arms up. The emphasis is on training you to keep the knees as stable as possible during the gait cycle.

In the run sections, focus on being as light on your feet as possible and maintain a fast cadence. Both these cues have been shown to reduce the impact forces at the knee joint.

Include any additional 'cool down' as required.
Details
Wednesday

Cadence session 3 sets

Bike00:30:0020 TSSStructured Workout
Skills – Cadence
Warm-up:
10 min easy spinning, increasing to 95 rpm by the end
Main set:
• 1 min 95 rpm
• 1 min 120 rpm—back off if hips start to bounce
• 30 sec easy spin recovery
• 10 sec max cadence without bouncing (note max rpm)
• 1 min decrease to moderate pace
Repeat main set 3times.
Cool-down: easy spinning
Details
Thursday

Pilates for runners week 1

Strength00:30:00
See attached link https://youtu.be/yFZzS-myf88
Details
Friday

Pre run warm up 1 - basic warm up

Strength00:05:00
Arm circles forwards x10
Arm circles backwards x10
Arm swings in hip hinge x10
Leg swings forward/back x10 each leg
Runners lunge with x10 hip circles each direction

Repeat a couple of times through

https://youtu.be/NvAMdLPneJ4
Details

Run walk rebuild (5:1)

Run00:30:0021 TSSStructured Workout
(5min walk + drills into 1min jog)
x5

In the walk sections, include drills at a walk - ankling, marching A, side stepping, stretching arms up. The emphasis is on training you to keep the knees as stable as possible during the gait cycle.

In the run sections, focus on being as light on your feet as possible and maintain a fast cadence. Both these cues have been shown to reduce the impact forces at the knee joint.

Include any additional 'cool down' as required.
Details
Saturday

base endurance 45min with 30 sec builds (HR)

Bike00:45:0032 TSSStructured Workout
45min with 6x 30sec build to fast 4min spin between efforts.
Details
Sunday

Pre run warm up 1 - basic warm up

Strength00:05:00
Arm circles forwards x10
Arm circles backwards x10
Arm swings in hip hinge x10
Leg swings forward/back x10 each leg
Runners lunge with x10 hip circles each direction

Repeat a couple of times through

https://youtu.be/NvAMdLPneJ4
Details

Run walk rebuild (5:1)

Run00:30:0021 TSSStructured Workout
(5min walk + drills into 1min jog)
x5

In the walk sections, include drills at a walk - ankling, marching A, side stepping, stretching arms up. The emphasis is on training you to keep the knees as stable as possible during the gait cycle.

In the run sections, focus on being as light on your feet as possible and maintain a fast cadence. Both these cues have been shown to reduce the impact forces at the knee joint.

Include any additional 'cool down' as required.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
00:55:00 00:35:00
Run x3
01:34:00 00:45:00
Bike x2
01:50:00 01:30:00
Custom x1
00:05:00 00:05:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength Strength
00:55:00 00:35:00
Run Run
01:34:00 00:45:00
Bike Bike
01:50:00 01:30:00
Other Custom
00:05:00 00:05:00
Rest Day Off
—— ——

Training Load By Week


Tim Pigott

Health & Performance 3

At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach. My own personal area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

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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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