This was a photocopy from a book my PT gave me, it's deemed for people who haven't run in at least 4 weeks, and says that you vary it to meet individual needs by either holding at a level longer than stated, moving up or dropping back a level as needed.

 

Week 1-walk 30 min, alternating 1 min normal and 1 min fast

Week 2-walk 30 min, alternating 1.5 min normal and 1.5 min fast.  If doing well, jog easily instead of walking fast.

Week 3-alternate walking 1 min and jogging 2 min x 7.  The next day, run easy 5 min and walk 1 min x 4.

Week 4-alternate wakling 1 min and jogging 3 min x 7.  The next day, run 5 min and walk 1 min x 4.

Week 5-run continiously 20 min.  The next day, run 5 min and walk 1 min x 5.

Week 6-run continiously 20 min.  The next day, run 10 min and walk 1 min x 3.

Week 7-run continiously 20 min one day and 35 min the next day.

Week 8-run continiously 20 min one day and 40 min the next day.

Week 9-If doing well, resume a training schedule, increasing duration, intensity and frequency appropriately.

 

Because I was already walking a fairly quick pace for 45 minutes, my PT told me to start with week 3.  And of course, don't do anything your dr's haven't given you the go ahead for!

MIP <catcall_33912@...> wrote: