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Starting Up Running After a Break

Starting up slowly is key. Your lungs may be ready to go but your body is not. You need to get it used to the pounding again, otherwise you will risk getting injured. For example, shin splints occur 90% of the time due to doing too much too soon. The rule of thumb for increasing mileage is 10-15% per week. This can vary though depending on many variables. See below for a general schedule that works for most HS runners starting up again after taking 2 – 3 weeks off. For less experienced runners, stick to the shorter range of times given. If something starts hurting, take a couple days off. If it doesn’t feel better, see a doctor before trying to run again. Be sure to also let Coach Rodriguez or TAC know about your injury. If your legs are really tired, feel free to repeat weeks. This means, if you finish week 3 and your legs are dead, do week 3 over again or even go back to week 2. Core and Plyometrics will be given at practices. Talk to a coach if you have questions.

Week 1
10 – 15 min every other day

Week 2
15 – 20 min every other day

Week 3
20 – 25 min 2 days on, 1 day off
– Run two days in a row, then take a day off

Week 4
25 – 35 min 3 days on, 1 day off

Week 5
20 min 4 days on, 1 day off (All runners just do 20 min. You’re still adding a day and this is a rest week)

Week 6
30 – 40 min 4 days on, 1 day off

Week 7
30 – 45 min 5 days on, 1 day off

Week 8
35 – 50 min 5 – 6 days on, 1 day off

Talk to a coach about further increases.