Gentle Return to Running

Workout - Gentle Return to Running

• 8min @ 12'00''/km
• 3 lots of:
  • 1min @ 6'30''/km
  • 9min rest
• 8min @ 12'00''/km

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Intro

Ben Parkes’ SAYING GOODBYE to the SKATEBOARD - MOVING ON - NEW PLANS - COMING BACK STRONGER! covers his return to running after a significant injury. Here are the core insights so you can run the workout right away. Watch the full video for the rest.

Key points

• Post-injury comeback relies on run-walk intervals at low effort (Zone 2 heart rate). Start conservative, expand the running segments over time.
• Free training plans (5K, 10K, half-marathon, marathon) for beginners are on his site.
• If you’ve had 10+ days off, plan 1-2 weeks of run-walk before resuming steady running.
• Track resting heart rate. Signs of overtraining mean reduce volume.
• Pair interval work with daily strength training, foam rolling, sleep, and good nutrition.

Workout example

Run-walk interval (10-minute blocks):

• Week 1-2: walk 9 minutes, run 1 minute (repeat for 30-45 minutes).
• Progression: 5 minutes walking, 5 minutes running, as Ben shows.
• Keep it low intensity (conversational pace, Zone 2).
• A sports watch or the Pacing app keeps intervals precise and monitors HR.

Closing note

Try the 5-minute run-walk intervals today, tailor the segments to your fitness, and track them in the Pacing app.

References

• SAYING GOODBYE to the SKATEBOARD - MOVING ON - NEW PLANS - COMING BACK STRONGER! - YouTube (YouTube Video)