Month to a Mile

“Month to a Mile” Program for Running Return

Garrett J Kerns, DO

Once you’ve recovered from your hip or leg injury, and it’s time to get back to running, avoiding repeat injury and setbacks is key.  This program will allow for safe created running return for most recovering athletes.

Key points

• Flat ground high school or college track (1/4-mile lap length)
• Warm off with 15 minutes of core exercises and light stretch
• NOT a cardio workout - designed to re-stress your body to running impacted
• Days “off” between running may be filled with non-impact cardio (bicycle or swim) but “total rest” days are for “TOTAL REST”
• Each entry represents 1 lap (or ¼ mile)
• Advanced to next “Week” only if pain-free by Monday
• Once completed, may increase total mileage weekly no greater than 2 miles, and no greater than 1 mile per session.
• Speeding in intensity should increase throughout the week’s effort

•  

  Monday

  Tuesday

  Wednesday

  Thursday

  Friday

  Saturday

  Sunday

• Week 1

  Walk
  Run
  Walk
  Walk

  Off

  Walk
  Run
  Walk
  Walk

  Off

  Walk
  Run
  Walk
  Walk

  Off

  Total
  Rest

• Week 2

  Walk
  Run
  Run
  Walk

  Off

  Walk
  Run
  Run
  Walk

  Off

  Walk
  Run
  Run
  Walk

  Off

  Total
  Rest

• Week 3

  Walk
  Run
  Run
  Run

  Off

  Walk
  Run
  Run
  Run

  Off

  Walk
  Run
  Run
  Run

  Off

  Total
  Rest

• Week 4

  Run
  Run
  Run
  Run

  Off

  Run
  Run
  Run
  Run

  Off

  Run
  Run
  Run
  Run

  Off

  Total
  Rest