Ran another 35 min this morning , and this duration seems to again be very doable for me now.
So I think I will call it quits on this plan, as it will just be easier to start consolidating in the 30min bracket (give or take 5 minutes here and there).
I somehow got to 40 min faster than the plan, as I put some wrong numbers into Runkeeper and was running more intervals from week 6 onwards. So I did 5x8 instead of 5x6 in week 6, and a 4 x 10 instead of 3 x 10 week 7.
So going back from 40 to 25 just doesn’t seem to make sense, and as long as I take it easy and listen to my body, I think I should be ok with 30 min runs.
So that means I’m done with this plan, I’m putting it to bed and I’m up to having a new look at the NRC10k plan.
But first: a few weeks of enjoyment of running on my new/old 30min legs.
So 10k here I come!
Anyway, for reference my Jeffing Return to Running Plan, inspired by a James Dunne post-injury plan, is provided below:
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)
= = = = = = = = = = = = = = = = = = = = = = = =
THE WHOLE SERIES:
= = = = = = = = = = = = = = = = = = = = = = = =
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...
