Run/Walk Progression Readiness
The 5 exercises below can help determine your readiness to begin the Run/Walk Progression. If you can complete them without pain (or very minimal pain, <3/10), as well as good form without compensation (see Principles of Running), then continue with the Run/Walk Progression farther below.
If you are unable to perform these 5 exercises and/or experience an increase in pain then continue with your current Rehab & Conditioning phase and re-test in 2 weeks.
- Wall Jump – 1 minute (up-down, like jump ropes near a wall)
- Single Leg Squat – 30 seconds (each side at 160 beats per minute)
- Plank – 1 minute
- Step Ups – 1 minute (up-up, down-down)
- Wall Sit – 1 minute
Run/Walk Progression
If you have never run high mileage (15+ miles/week), and your goal is to be able to run for 30 minutes, and you have not run for over two weeks, you could start at just walking for 30 minutes. If there is no pain with walking, progress to a run/walk combination. For example:
- Day 1: 5 x (Walk 4 min, Jog 2 min) = 30 min.
- Day 2: 5 x (Walk 3 min, Jog 3 min) = 30 min.
- Day 3: 5 x (Walk 2 min, Jog 4 min) = 30 min.
- Day 4: 2 x (Jog 14 min, Walk 2 min) = 32 min.
- Day 5: Jog 30 min continuous
Modify this as needed, but make sure to apply the Principles of Running throughout. Knowing when to progress can be very subjective, but only begin running if your pain stays under <3/10 and does not linger to the next day.
As far as progressing beyond the 30-minute running example above, a basic standard is to increase mileage by about 10% total volume per week, with every third or fourth week being slightly reduced for increased recovery. Beyond that, developing an effective, healthy training plan is highly subjective depending on your running history and goals. Our running coach is available to discuss those kinds of details further as well as design a customized training plan. LEARN MORE.
