Resurfacing to 5K program

[Arrojo]

The program listed below was provided to me by Dr. Su's office physical therapist (who is a runner himself).  There is a lot to like about this program.  Two things stand out:

1.  It is a very gradual progression back to running.  I'm sure most experienced runners want to blast out a 3 or 4 mile run on their first day of running after they have been cleared to do so.  This program follows the theme of this entire website, which is "patience".  The increase is gradual, which in my opinion, gives you the best chance of successfully returning to running.

2.  It is flexible - the frequency of and number of sets is variable each week, so you can 'push it' or back off to suit your own comfort level.

Week               Activity              Duration/Sets             Frequency
1            Run 3 min/Walk 2 min        4-5 sets                 1-3x/week
2            Run 3 min/Walk 1 min         5 sets                   2-3x/week
3            Run 4 min/Walk 2 min        4-5 sets                 2-3x/week
4            Run 4 min/Walk 1 min         5 sets                   3x/week
5            Run 5 min/Walk 2 min        4-5 sets                 3x/week
6            Run 5 min/Walk 2 min         4 sets                   3x/week
7            Run 6 min/Walk 2 min        3-4 sets                 2-3x/week
8            Run 6 min/Walk 1 min         4 sets                   2-3x/week
9            Run 8 min/Walk 2 min         3 sets                   3x/week
10          Run 10 min/Walk 3 min       2-3 sets                 2-3x/week
11          Run 12 min/Walk 2 min        2 sets                   3x/week
12          Run 15 min/Walk 3 min       2-3 sets                 3x/week
13          Run 15 min/Walk 2 min       2-3 sets                 3x/week
14          Run 20 min without walk      1 set                    2-3x/week
15          Run 25 min without walk      1 set                    2-3x/week
16          Run 30 min/Walk 5 min       1-2 sets                 2-3x/week

[hernanu]

That is great, thanks Arrojo - it's good to see a gradual return to running spelled out.

I'm stuck between 1 and 5, but use running mostly as a warmup; nice to see a vetted table though.

[David]

That is a nice very conservative progression over a long period.  Good luck and hope your strength and speed return safely.
D.

[stephen1254]

I like it! I just cut and pasted that into a word document. 2 more months and I can start again....

[Woodstock Hippy]

I actually started much more conservatively, running 1 minute to 2 minutes walking for the first week.  Then 2/2, but then I was fine to start running steady, but slowly.  I'll get faster, and I just started doing intervals before this recent injury.

[Dannywayoflife]

Interesting program. I might try something similar if I ever get into a position to run again!

[bilateralbliss]

Very helpful for the runners on here! (not me ) ;D

[Arrojo]

I am bumping this back up to the top because I think it is still useful.

[JHippy]

Yes, thank you.

[Sandspinner]

Question please.  How much of a warm up are you back to running runners doing and what kind of warm up? 

[blinky]

Walking. At least five minutes, as much as two miles. Walking seems to be the most effective warm up for me, and the more the better but at least five minutes. Less, even if I walk less after having done a bunch of other stuff, including swimming, and I don't feel as good.

[Sandspinner]

Thanks Blinky.  I got an itch to run again so I was curious what others were finding successful.  I'm going to try the walk run walk thing to start with.

[Arrojo]

Question please.  How much of a warm up are you back to running runners doing and what kind of warm up?

No warm up for me.  I do stretch and use the foam roller before every run, however.

[Woodstock Hippy]

I walk 5 minutes before every run.  The idea is to get the fluid moving through the joints.  It's also just an easy way to get moving.

[rag33]

Just wanted to bump this up to the top since it's exactly what I'm looking for postop. I'm 3 weeks out and can't wait to start running. Thanks for sharing!

[fastboy64]

I started the Dr Su P/T schedule 6 months postop and would say it worked well for my hip.

I had a few minor issues (ankle tendinitis and mild calf strains) because I was de-conditioned from running (hadn't run for 4 years when I had my op - Prof Cobb ceramic H1 clinical trial in Sep 2017).

In July 2018 (10 months post op I ran a 22:41 5k in an Aquathlon)

In Dec 2018 I ran 21:32 for 5k.

I feel like range of movement and flexibility and power are returning 7 there is much moore to come - hope to go sub 20 this summer!

[Arrojo]

Just wanted to bump this up to the top since it's exactly what I'm looking for postop. I'm 3 weeks out and can't wait to start running. Thanks for sharing!

That’s great rag33. Good luck with your comeback! Remember to break up scar tissue as you start back. (I am partial to Active Release Technique).

I started the Dr Su P/T schedule 6 months postop and would say it worked well for my hip.

I had a few minor issues (ankle tendinitis and mild calf strains) because I was de-conditioned from running (hadn't run for 4 years when I had my op - Prof Cobb ceramic H1 clinical trial in Sep 2017).

In July 2018 (10 months post op I ran a 22:41 5k in an Aquathlon)

In Dec 2018 I ran 21:32 for 5k.

I feel like range of movement and flexibility and power are returning 7 there is much moore to come - hope to go sub 20 this summer!

Outstanding! Those are great times for a 5K. How old are you?  Keep us posted on your sub-20 quest.

[fastboy64]

Managed 20:40 for 5K race on 26 April and backed-up with a 21:25 for run leg of aquathlon world champs in hot conditions after a tough swim - all going in the right direction & hip performing perfectly :-)

David

[fastboy64]

... I am 55 next month :-)

[rag33]

that's amazing. It gives me hope since right now it's soooo slow...