Dr. Jones’ return to running plan
Below is the return to running plan given to me by my orthopedic surgeon that I used with my first knee surgery and it worked well enough that I plan on following it again this recovery period.
Run-Walk interval training programs are great in that they focus on increasing either a) Distance b) Time spent running or c) Speed. You can pick 1 area each week to work on improving. Pick 2 and your risk of injury skyrockets. Your body is amazing ans will adapt to the stresses you put it under, but you need to honor the rest and recovery phase. If you notice the program is 3x per week which should be every other day and then 2 days rest between starting the next week.
Walk to Run Interval Training Program-Level 1 (Beginner)
This program should be carried out 3 days per week to minimize the risk of injury. There is no requirement for speed or distance.
| Week | Run | Walk | # Iterations | Total Time |
| 1 | 60 seconds | 90 seconds | 10 | 25 minutes |
| 2 | 90 | 90 seconds | 10 | 30 minutes |
| 3 | 60 | 60 seconds | 10 | 20 minutes |
| 4 | 2 minutes | 1 minute | 8 | 24 minutes |
| 5 | 3 minutes | 1 minute | 6 | 24 minutes |
| 6 | 4 minutes | 1 minute | 5 | 25 minutes |
| 7 | 5 minutes | 1 minute | 4 | 24 minutes |
| 8 | 6 minutes | 1 minute | 4 | 28 minutes |
| 9 | 8 minutes | 1 minute | 3 | 27 minutes |
| 10 | 10 minutes | 1 minute | 2 | 22 minutes |
| 11 | 12 minutes | 1 minute | 2 | 26 minutes |
| 12 | 20-25 minutes | 1 minute | 1 | 20-25 minutes |