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Anchorage, AK 99501
tel 907.748.0022
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progressive-pt.com
[email protected]
Starting or Getting Back into Running
NOTE:
This program is designed to gradually start you out on a running program or to return you to your
normal running pattern with minimal risk of injury or reinjury. Patience, dedication, and then more
patience are especially necessary if you are coming back from an injury. Adherence to a proper
warm-up and warm-down, along with gentle stretching before and after the workout, will also aid in
your effort. Don’t be greedy, go slowly, even take a few extra days if you can. First decide on the total
duration of time you wish to spend on a typical run, then make sure you are able to walk for this time
at a brisk pace without any problems. You may need a week or more to build up. We’ve given an
example of a 40-45 minute program, but 30 minutes is a great goal for a beginner.
Days 1 & 2: 40-45 minutes of continuous walking
Day 7:
Next, break this total into five minute segments and proceed as follows:
Days 3 & 4:
Walk 4.5 minutes, then
Jog 30 seconds.
Days 5 & 6:
Walk 4 minutes, then
Jog 1 minutes
Repeat 8-9X
Repeat 8-9X
A rest day, or do no weight-bearing activity (cycling or swimming okay)
Days 9 & 10:
Walk 3.5 minutes, then
Jog 1.5 minutes
Days 10 & 11: Walk 3 minutes, then
Jog 2 minutes
Repeat 8-9X
Repeat 8-9X
Day 12: A rest day, or do no weight-bearing activity (cycling or swimming okay)
Days 13 & 14: Walk 2.5 minutes, then
Days 15 & 16: Walk 2 minutes, then
Jog 2.5 minutes
Jog 3 minutes
Day 17: A rest day, or do no weight-bearing activity (cycling or swimming okay)
Days 18 & 19: Walk 1.5 minutes, then
Days 20 & 21: Walk 1 minute, then
Jog 3.5 minutes
Jog 4 minutes
Day 22: A rest day, or do no weight-bearing activity (cycling or swimming okay)
Days 23 & 24: Walk 1-2 minutes, then
Days 25 & 26: Walk 1-2 minutes, then
Jog 8-9 minutes
Jog 12-13 minutes
Day 27: A rest day, or do no weight-bearing activity (cycling or swimming okay)
Days 28 & 29: Walk 2-3 minutes, then
Days 30 & 31: Walk 3-5 minutes, then
Jog 10-15 minutes
Jog 20-30 minutes
Repeat 8-9X
Repeat 8-9X
Repeat 8-9X
Repeat 8-9X
Repeat 4X
Repeat 3X
Repeat 2-3X
Do 1-2X
Day 32: A rest day, or do no weight-bearing activity (cycling or swimming okay)
Day 33: 30-45 minutes of continuous jogging. Congratulations!
Important:
If you should develop pain at any point, go back and repeat the previous day (or the last day you felt
no pain). You can progress more slowly than the schedule, but do not progress faster.
Developed by Michael Friess and Jay E. Caldwell