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Author Topic: Resurfacing to 5K program  (Read 6472 times)

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Arrojo

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Resurfacing to 5K program
« on: July 31, 2012, 03:58:19 PM »
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
« Last Edit: July 31, 2012, 04:00:36 PM by Arrojo »
Dr. Su
RBHR 4/9/12

hernanu

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Re: Resurfacing to 5K program
« Reply #1 on: July 31, 2012, 06:11:48 PM »
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.
« Last Edit: July 31, 2012, 06:14:18 PM by hernanu »
Hernan, LHR 8/24/2010, RHR 11/29/2010 - Cormet, Dr. Snyder

David

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Re: Resurfacing to 5K program
« Reply #2 on: July 31, 2012, 08:46:19 PM »
That is a nice very conservative progression over a long period.  Good luck and hope your strength and speed return safely.
D.
RBHR Dr. Su 8/29/2011
www.jayasports.com

stephen1254

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Re: Resurfacing to 5K program
« Reply #3 on: July 31, 2012, 11:27:55 PM »
I like it! I just cut and pasted that into a word document. 2 more months and I can start again....
RBHR Dr. Callander 3/27/12

Woodstock Hippy

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Re: Resurfacing to 5K program
« Reply #4 on: August 01, 2012, 06:22:45 PM »
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.
Bilateral, Dr Scott Marwin, NYU Joint Disease Hosp, 11/15/11

Dannywayoflife

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Re: Resurfacing to 5K program
« Reply #5 on: August 04, 2012, 06:28:24 PM »
Interesting program. I might try something similar if I ever get into a position to run again!
Train hard fight easy
LBHR 10/11/2011 Mr Ronan Treacy Birmingham England
60mm cup 54mm head
Rbhr 54mm head 60mm cup 12/02/15 Ronan Treacy ROH Birmingham England
;)

bilateralbliss

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Re: Resurfacing to 5K program
« Reply #6 on: August 05, 2012, 06:51:58 AM »
Very helpful for the runners on here! (not me ) ;D
Bilateral BHR Dr McMinn 6Dec2011
Birmingham

Arrojo

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Re: Resurfacing to 5K program
« Reply #7 on: January 13, 2016, 03:44:07 PM »
I am bumping this back up to the top because I think it is still useful.
Dr. Su
RBHR 4/9/12

JHippy

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Re: Resurfacing to 5K program
« Reply #8 on: January 14, 2016, 02:54:21 AM »
Yes, thank you.
Left HR; Dec. 17, 2014; Dr. Gross and Lee Webb NP;
uncemented Biomet Recap/Magnum; 50mm/56mm.

Sandspinner

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Re: Resurfacing to 5K program
« Reply #9 on: July 08, 2016, 03:48:09 PM »
Question please.  How much of a warm up are you back to running runners doing and what kind of warm up? 
Dr. Su
RBHR 2/10, LBHR 1/14

blinky

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Re: Resurfacing to 5K program
« Reply #10 on: July 08, 2016, 03:51:26 PM »
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

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Re: Resurfacing to 5K program
« Reply #11 on: July 08, 2016, 07:34:36 PM »
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.
Dr. Su
RBHR 2/10, LBHR 1/14

Arrojo

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Re: Resurfacing to 5K program
« Reply #12 on: October 26, 2016, 03:19:07 PM »
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.
Dr. Su
RBHR 4/9/12

Woodstock Hippy

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Re: Resurfacing to 5K program
« Reply #13 on: October 27, 2016, 01:54:53 PM »
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.
Bilateral, Dr Scott Marwin, NYU Joint Disease Hosp, 11/15/11

rag33

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Re: Resurfacing to 5K program
« Reply #14 on: December 10, 2018, 07:41:03 PM »
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!
Right Conserve+, November 21, 2018, Dr. De Smet

fastboy64

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Re: Resurfacing to 5K program
« Reply #15 on: January 14, 2019, 04:38:22 PM »
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

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Re: Resurfacing to 5K program
« Reply #16 on: February 09, 2019, 01:59:27 AM »
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!

Thatís 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.
Dr. Su
RBHR 4/9/12

fastboy64

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Re: Resurfacing to 5K program
« Reply #17 on: May 08, 2019, 04:13:47 PM »
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

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Re: Resurfacing to 5K program
« Reply #18 on: May 08, 2019, 04:14:38 PM »
... I am 55 next month :-)

rag33

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Re: Resurfacing to 5K program
« Reply #19 on: May 14, 2019, 02:29:37 PM »
that's amazing. It gives me hope since right now it's soooo slow...
Right Conserve+, November 21, 2018, Dr. De Smet

 

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