WELCOME TO WEEKS 5-8 OF OUR RETURN TO RUN PROGRAMME POST INJURY.
BEFORE YOU START
Running is a repetitive, high impact physical activity, so it’s important to evaluate your fitness and form before you start. This will lower your risk of injury and give you the confidence to take on our COUCH TO 5K programme.
Follow this simple test for your muscles and joints:
• Jump from one leg to the other for 1 min
• Repeat 3 times with a 1 min rest in between
• Perform a single leg jump on the spot for 1 min. Switch sides
• Repeat 3 times on both legs
It’s tiring stuff, but if you completed these exercises without any joint pain, you’re ready for our COUCH TO 5K.
Important:
Terminology
WARM UP
Preparing your muscles and cardiovascular system before a run minimises injury and improves your performance, so don’t forget to warm up by activating and stretching your muscles. This is especially important if you spend many hours sitting down, because key running muscles get shortened in that position. Try to set aside 10 minutes for your warm up – here is a great routine to get you ready for your run.
COOL DOWN
It is also very important to cool down and stretch after your run. This will allow your heart rate to fall gradually and restore the range of movement in those muscles that were heavily used. Finish every running session with an easy 5-10 mins walk and stretching. Here are our top five post run stretches.
WEEK FIVE
30min brisk walk focusing on good form
REST DAY
5min fast walk
10x 1min walk/ 1min run
+ STRENGTH SESSION
or SPIN
5min fast walk
3x 1min walk/1min run
3x 1min run/ 30sec walk
7min tempo run
or spin
5min fast walk
7x 1min run/30 sec walk
10 min tempo run
WEEK SIX
30min brisk walk focusing on good form
REST DAY
5min fast walk
10x 1min walk/ 1min run
+ STRENGTH SESSION
or SPIN
5 min fast walk
3x 1 min walk/1 min run
5x 1min run/30 sec walk
7 min tempo run
or spin
5 min fast walk
10x 1 min run/30 sec walk
20 min easy run
WEEK SEVEN
30min brisk walk focusing on good form
REST DAY
10x 1min walk/ 1min run
+ STRENGTH SESSION
or SPIN
5x 1 min walk/1 min run
5x 1min run/30 sec walk
10 min tempo run
or spin
5 min fast walk
20 min tempo run
WEEK EIGHT
30 min brisk walk focusing on good form
REST DAY
10x 1min walk/1min run
+ STRENGTH SESSION
5x 1 min walk/1 min run
5x 1min run/30 sec walk
10 min tempo run
COMPLETE YOUR FIRST TIMED 5K