Returning from Running Injury

Some of our athletes have asked us to put together an example 12 week running program for those who are coming back from injury.

This simple-to-follow program guides you through 3 months of gradual progression of running volume to safely build up running time as the previously injured tissues get stronger again. This could look at things like achilles tendinitis/tendonopathy, reducing shin splints, or even from muscle tears.

Use the program below to provide structure for an important 3 month transition phase as your body adapts to a new running style.

This is particularly important to help runners avoid the common and painful ‘too much, too soon’ trap – when changing from a heel striking to midfoot or forefoot striking gait pattern, or coming back from chronic injury


All running to be completed at a easy pace.

No speed work until you complete this ‘return to running’ phase!

Don’t run on consecutive days – give your body time to recover.

Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10

Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8

Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8

Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8

Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8

Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6

Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3

Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2

Week 9: 3 sessions of: Run 20min non-stop

Week 10: 3 sessions of: Run 25min non-stop

Week 11: 3 sessions of: Run 30min non-stop

Week 12: 3 sessions of: Run 35min non-stop

This isn’t a specific cure all, thats impossible – but it gives a basic idea of building back from major injury/illness. Obviously within this you may well have your own strengthening/rehab/retraining exercises to carry out as well, this is a perfect time to do that and work on making sure that your running form and training is as strong and bulletproof as possible.

Get running smooth, strong and easy post injury

See what’s up next week for our #RunFormFriday tip! For more in depth understanding on how to put this into practise, get in touch and we’ll see how we can help!


It’s important to make sure you focus on technique throughout and develop the ability to maintain good form consistently as the run durations increase.

Also, be sure to supplement this running work with appropriate strengthening exercises.

During each run, stop at the first sign of any discomfort.

This program is intended as reference guides, and may not be appropriate for everyone. Tri Coaching accepts no responsibility for any injury of loss which may occur through the following of such programs.

Are you ready to get in shape? 

If you are interested in one of the training programs with professional coach, you can make an appointment now. You can also submit a video of your training to get a professional assessment of your current performance form.

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