Covenant Orthopaedics

Month to a Mile

“Month to a Mile” Program for Running Return

Garrett J Kerns, DO

Once you’ve recovered from your hip or leg injury, and it’s time to get back to running, avoiding repeat injury and setbacks is key.  This program will allow for safe created running return for most recovering athletes.

Key points

  • Flat ground high school or college track (1/4-mile lap length)
  • Warm off with 15 minutes of core exercises and light stretch
  • NOT a cardio workout - designed to re-stress your body to running impacted
  • Days “off” between running may be filled with non-impact cardio (bicycle or swim) but “total rest” days are for “TOTAL REST”
  • Each entry represents 1 lap (or ¼ mile)
  • Advanced to next “Week” only if pain-free by Monday
  • Once completed, may increase total mileage weekly no greater than 2 miles, and no greater than 1 mile per session.
  • Speeding in intensity should increase throughout the week’s effort
  •  

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

  • Week 1

    Walk
    Run
    Walk
    Walk

    Off

    Walk
    Run
    Walk
    Walk

    Off

    Walk
    Run
    Walk
    Walk

    Off

    Total
    Rest

  • Week 2

    Walk
    Run
    Run
    Walk

    Off

    Walk
    Run
    Run
    Walk

    Off

    Walk
    Run
    Run
    Walk

    Off

    Total
    Rest

  • Week 3

    Walk
    Run
    Run
    Run

    Off

    Walk
    Run
    Run
    Run

    Off

    Walk
    Run
    Run
    Run

    Off

    Total
    Rest

  • Week 4

    Run
    Run
    Run
    Run

    Off

    Run
    Run
    Run
    Run

    Off

    Run
    Run
    Run
    Run

    Off

    Total
    Rest

 

AOSSMAOAOAAOSAANAAOAICJROhio Osteopathic Association