The Running Marketer

It’s a Wednesday night and I’m on the couch with an ice pack on my leg.

But it’s not the Wednesday curse! Woohoo!

Tonight I ran. Well jogged and walked in 4 minute intervals, but I ran. Then I walked to the supermarket and back and I’m exhausted and my leg is tender, but it’s worth it.

A return to running

Last Monday I was handed a piece of paper with my new run rehab plan. It’s a little more ambitious than my podiatrist’s suggestion of 30 second intervals. I’ll totally take it.

Today I mapped out the dates to see when I’ll do each run. It actually worked well. I miss Monday’s projected 42 degree day and with an extra rest day, I can do my first full 30 minutes jog with Runners Paradise for their holiday run.

Stage 1

	30 minute walk
	Rest
	Walk 9 mins, jog 1 min (x3)
	Rest
	Walk 6 mins, jog 2 mins (x3)
	Rest
	Walk 7 mins, jog 3 mins (x3)
	Rest
Wednesday December 11	Walk 6 mins, jog 4 mins (x3)
	Rest
Friday December 13	Walk 4 mins, jog 6 mins (x3)
	Rest
Sunday December 15	Walk 2 mins, jog 8 mins (x3)

Stage 2

Wednesday December 18	Jog 30 mins at 50% effort
	Rest
Friday December 20	Run 30 mins at 60% effort
	Rest
Sunday December 22	Run 30 mins at 70% effort
	Rest
Tuesday December 24	Run 30 mins at 80% effort
	Rest
Thursday December 26	Run 30 mins at 90% effort
	Rest
Saturday December 28	Run 30 mins at full effort

Stage 3

Monday December 30	Easy run 30 mins
Tuesday December 31	Easy run 30 mins
	Rest
Thursday January 2	Easy run 30 mins
Friday January 3	Easy run 30 mins
	Rest
Sunday January 5	Easy run 30 mins
Monday January 6	Easy run 30 mins

Thankfully stage 3 ends 2 days before I start my new job. I know I used to run more and harder but the consecutive days currently feels hard.