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Run Walk Programme

When you are at the stage in your rehabilitation to return to running, ideally you want to apply a run/walk programme to help with this transition. The aim of this programme is to re-introduce running progressively, by increasing the length of time you are running in each session, and eventually building up to a 30 minute continuous run. 

Some points to consider

  • Returning to impact work can be challenging, and can put your legs under a reasonable level of load. The initial phase of this programme is the hardest, but be patient and listen to your body. 
  • The suggested sessions and duration are not set in stone. What works for one person may not work for you, and annoyingly what you found easy one week may be difficult the next. 
  • Be flexible with how you perform the progression through the stages. 
  • Remember that if you are increasing your strength work within your rehab programme whilst doing this programme, or you have a particularly busy day spent on your feet, this may introduce fatigue and load on your body. Keep this in mind and reduce the intensity or duration of this programme accordingly. 
  • You will most likely have to repeat certain stages more than the recommended amount, especially in the early stages. 
  • Going back a stage is absolutely fine, and may be necessary.

How to use the programme

  • Before each session do a warm up. Simply do a short walk followed by some of the exercises in your rehab programme. 
  • Start off at level 1. 
  • The run portion is not a sprint, but your steady state speed where you can still hold a conversation when running. 
  • This can be completed on a treadmill or running outside. 
  • The total duration of each session is 30 minutes
  • For stages 1 – 9 you will complete 6 rounds of each run and walk aspect.
  • For stage 10 you will complete 3 rounds.
  • For stage 11 you will complete 2 rounds.  
  • Have a day’s rest between each session, and aim to complete each stage a minimum of twice before progressing. 
  • You should not be in pain during or after the session. General muscle soreness is OK, which should settle over 24-48 hours after the session before you run again. 
  • Only progress to the next stage when you can complete the session pain free. 
  • Once you have completed stage 11 for two separate sessions, you should be in a good position to attempt a 30 minute continuous run (stage 12). 
  • To progress longer than 30 minutes simply increase the duration of your run by no more than 10% each week, and again complete two sessions before the next increase, making sure you have a day’s rest between sessions.
StageRunWalkRounds
130 seconds4 minutes 30 seconds6
21 minute4 minutes6
31 minute 30 seconds3 minutes 30 seconds6
42 minutes3 minutes6
52 minutes 30 seconds2 minutes 30 seconds6
63 minutes2 minutes6
73 minutes 30 seconds1 minute 30 seconds6
84 minutes1 minute6
94 minutes 30 seconds30 seconds6
109 minutes1 minute3
1114 minutes1 minutes2
1230 minutes0 minutes1

 

Before printing or downloading your programme, expand all of the drop down sections that you’d like to capture within your downloaded Full Report. Any sections that are closed will not be downloaded.

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