Rick's Comeback Foundation

Workout - Rick's Comeback Foundation

• 5min @ 12'00''/km
• 3 lots of:
  • 1min @ 8'15''/km
  • 2min @ 12'00''/km
• 5min @ 12'00''/km
• 1min rest
• 40s rest
• 45s rest
• 45s rest
• 30s rest

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Intro: The Running Channel’s How I Ran Again, After Being Told I Never Would tells a compelling comeback story. The essentials are below so you can start the workout right away. Watch the full video for the complete narrative.

Key points:

• A phased return to running with modest starting volume is essential after major knee surgery.
• Pair each running session with an equal-length strength block focused on the knee, hip, and core.
• Work through walk-run intervals at a controlled pace. Check how you feel and step up only when you’re consistently pain-free.
• Targeted lower-body exercises (Bulgarian split squats, single-leg deadlifts, banded side steps, and similar) restore stability and protect the joint.

Workout example:

1. Walk/run sessions (3 × per week):

   • Warm-up: 5 min easy walk.
   • Main set: alternate 1 min jogging with 2 min walking for 10 minutes (roughly 3 km).
   • Cool-down: 5 min walk.

2. Strength work (right after running):

   • 2 × 10 Bulgarian split squats (each side).
   • 2 × 8 single-leg deadlifts (each side).
   • 2 × 12 banded side steps (mini-band).
   • 2 × 10 core leg lifts.
   • 30-second plank to finish.

3. Progressing safely: add 0.5 km to your jog interval or an extra round every two weeks, as long as you remain pain-free. Keep the 50/50 running-to-strength ratio across recovery.

Closing note: get going with this combined running-and-strength approach. Tune paces and distances in the Pacing app to where you are right now.

References

• How I Ran Again, After Being Told I Never Would - YouTube (YouTube Video)