Continuing in my Return-from-Calfstrain-Plan, adopted from a plan devised by James Dunne And using the Jeffing methods.
Really enjoying Jeffing, and this morning was a lively run. A bit more exhausting than usual (long story, explored in last post), but so enjoyable.
My fairy house winked at me when I reached it easily, it promises me the full 5k runs being not too far away.
Loads of dog walkers and the lady in the electric buggy. Lots of Merry Christmas wishes from anyone passing each other.
A very happy morning . Merry Christmas.
My plan as programmed into Runkeeper:
✅ ★ Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10
✅ ★ Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8
✅ ★ Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8
✅ ★ Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8
✅ ★ Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8
🔳 ★ Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6
🔲 ★ Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3
🔲 ★ Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2
🔲 ★ Week 9: 3 sessions of: Run 20min non-stop
🔲 ★ Week 10: 3 sessions of: Run 25min non-stop
🔲 ★ Week 11: 3 sessions of: Run 30min non-stop
🔲 ★ Week 12: 3 sessions of: Run 35min non-stop
JD (James Dunne) IMPORTANT RULES TO FOLLOW
1) All running to be completed at an easy pace.
2) No speed work until you complete this ‘return to running’ phase!
3) Don’t run on consecutive days – give your body time to recover.
4) Make sure you focus on form throughout each run, especially as the durations increase.
5) During each run, stop at the first sign of any discomfort.
6) CBDB’s additional rule: Run at least 3 times a week. If you do not manage 3 times per week, repeat the week. (If I don’t, it’s more likely I get injured)
7) CBDB’s additional rule: Stretch after every run and row
8) CBDB’s additional rule: Cross Train per Week at least 3 sessions of gentle yoga and at least 3 sessions of gentle rowing (or targeted workouts)
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THE WHOLE SERIES:
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How to return from a calf strain well?
- Part 1 healthunlocked.com/bridgeto...
- Part 2 healthunlocked.com/bridgeto...
- Part 3 healthunlocked.com/bridgeto...
- Part 4 healthunlocked.com/bridgeto...
- Part 5 Mulling over this year’s running stats healthunlocked.com/bridgeto...
- Part 6 Ice Breaks healthunlocked.com/bridgeto...
- Part 7 Reaching my fairy house on Christmas healthunlocked.com/bridgeto...
- Part 8 running with a cold and … speaking of walking … healthunlocked.com/bridgeto...
- Part 9 Familiar routes and new habits healthunlocked.com/bridgeto...
- Part 10 By now, who’s counting? healthunlocked.com/bridgeto...
- Part 11 I’ll call it a finish! healthunlocked.com/bridgeto...
