This 7-week Jog-Walk programme is appropriate for advanced runners who are returning from an injury that has kept them from running for no more than two months or who have taken some non-injury related time off running.
It is intended to gradually and safely progress to running for up to an hour at the end of the seven weeks, with some tempo efforts in the final two weeks.
How to Finish the Program
There are three sessions per week, which can be done on any day of the week, but you should allow at least one day between runs and a maximum of three runs per week.
Up until week 5, all runs should be completed at an easy/steady effort (zone 1 or 2 of your aerobic training zone), which means you should be able to comfortably maintain this pace for longer than the prescribed interval time. Include some tempo running in Zone 3 of your aerobic training zone.
You can only proceed to the next run level if you finish the run with less than 4/10 pain [during, 60 minutes after, and the morning after].
Are you injury-free and looking to improve your cardio fitness? OR are you recovering from a specific injury? One means you can push your body and be limited by how your lungs feel, while the other means you should feel less of a burn in your chest but be aware of the burn in your legs.
If you are having difficulty progressing through the level due to injury-related pain, it is best to schedule an appointment with myself, James Cruickshank, to have it properly assessed and the most appropriate treatment and running progression prescribed.
Online booking is available at https://spear.connect.tm3app.com/book/physiotherapy/msk_physiotherapy
What to do after completion
After completing the 7-week programme and being able to comfortably run for 50 minutes while maintaining your tempo efforts, this does NOT mean you are free to run as much as you want. To safely increase your running load, you should not increase it by more than 10% per week.
When ready you can download the plan below:-