Table 1 Standard return-to-run program

1

3/10 (“easy”)

2 min

3 min

1.0 mile

2

3/10 (“easy”)

2 min

3 min

1.5 miles

3

4/10 (“somewhat easy”)

2 min

4 min

1.5 miles

4

4/10 (“somewhat easy”)

2 min

4 min

2.0 miles

5

5/10 (“somewhat hard”)

1 min

4 min

2.0 miles

6

5/10 (“somewhat hard”)

0 min

All minutes

2.0 miles

1. Stretch and warm-up for 10 to 15 min before exercise

2. Have at least one day of rest in between each run

3. Try each phase at least TWICE before progressing to the next phase. IF you experience swelling, stiffness, or an increase in pain during and/or after running, DO NOT progress to the next phase. Stay in the phase until you can complete it without swelling, stiffness, or an increase in pain

4. Perform at the defined rate of perceived exertion AND on level surfaces – NO HILLS

5. Use good jogging shoes that are no more than 6 months old