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  • Dr. Alex Tapplin

A simple return to run plan

First, perform a plyometric test to make sure you can tolerate the loading:


1. Double leg hops, 3×30 completed as a circuit:

A) In Place

B) Forward/Back

C) Side to Side


2. Single leg hops, 3x20 completed as a circuit:

A) In Place

B) Forward/Back

C) Side to Side


3. Double leg broad jump to single leg stance, 4x5


Note: A mile run typically consists of 1500 foot contacts, 750 per foot. This program integrates 470 foot contacts per leg, which would be equivalent to two thirds of the foot contacts during a mile run.


Next, use this simple walk run protocol. Move to the next stage if pain free. Each stage, do 5 sets for 30 minutes total.

Stage I: Walk 5 minutes/Run 1 minute

Stage II: Walk 4 minutes/Run 2 minutes

Stage III: Walk 3 minutes/Run 3 minutes

Stage IV: Walk 2 minutes/Run 4 minutes

Stage V: Walk 1 minute/Run 5 minutes

Stage VI: 30' Run/Walk with 5 minutes of walking to start, then 20' of running, then 5' of walking at the end.

Next: Use the 10% rule with volume and pace to progress from here.


Questions? Use the chat icon here and we'll get back to you.

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