Coming back into your running after injury

More often than not, runners injure themselves and then are not sure how to progress back into their training after being off for a period of time.  Below is a program designed by the Running Clinic in Canada.  These programs are for people who have been running more than 7km in one go before injury.

INTERVAL PROGRAM – BACK FROM INJURY 
WEEK 1    
WARMUP MAIN SET WARM DOWN
5′ WALK 10′ (1’RUN / 1’WALK) 5′ WALK
5′ WALK 15′ (1’RUN / 1’WALK) 5′ WALK
5′ WALK 20′ (1’RUN / 1’WALK) 5′ WALK
5′ WALK 25′ (1’RUN / 1’WALK) 5′ WALK
5′ WALK 30′ (1’RUN / 1’WALK) 5′ WALK
WEEK 2    
WARMUP MAIN SET WARM DOWN
5′ WALK 20′ (2’RUN / 1’WALK) 5’WALK
5′ WALK 30′ (2’RUN / 1’WALK) 5’WALK
5′ WALK 20′ (3’RUN / 1’WALK) 5’WALK
5′ WALK 30′ (3’RUN / 1’WALK) 5’WALK
5′ WALK 20′ (4’RUN / 1’WALK) 5’WALK
WEEK 3    
WARMUP MAIN SET WARM DOWN
5’WALK 30′ (4’RUN / 1’WALK) 5’WALK
5’WALK 20′ (9’RUN / 1’WALK) 5’WALK
5’WALK 30′ (9’RUN / 1’WALK) 5’WALK
5’WALK 30′ (14’RUN/1’WALK) 5’WALK
5’WALK 30′ NON STOP 5’WALK
  INTERVAL PROGRAM – BACK TO 21KM   
WEEK 1    
WARMUP MAIN SET WARM DOWN
5’WALK 10′ (1’RUN/1’WALK) 5’WALK
REST REST REST
5’WALK 15′ (2’RUN/1’WALK) 5’WALK
5’WALK 20′ (3’RUN/1’WALK) 5’WALK
REST REST REST
5’WALK 25′ (4’RUN/1’WALK) 5’WALK
5’WALK 30′ (9’RUN/1’WALK) 5’WALK
WEEK 2    
WARMUP MAIN SET WARM DOWN
5’WALK 35′(9’RUN/1’WALK) 5’WALK
REST REST REST
5’WALK 45′(14’RUN/1’WALK) 5’WALK
5’WALK 20’NON STOP 5’WALK
5’WALK 50′(9’RUN/1’WALK) 5’WALK
5’WALK 60′(14’RUN/1’WALK) 5’WALK
REST REST REST