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’ video SAYING GOODBYE to the SKATEBOARD - MOVING ON - NEW PLANS - COMING BACK STRONGER! covers his return to running after a significant injury. We’ve distilled the core insights below so you can implement the workout immediately. Watch the full video for complete context.

Key Points

• Post-injury comeback relies on run-walk intervals with sustained low effort (Zone 2 heart rate). Ben’s approach: begin conservatively, then expand the running segments over time.
• Free training blueprints (5K, 10K, half-marathon, marathon) for beginners are available on his site.
• If you’ve taken 10+ days off from running, plan for 1–2 weeks of run-walk work before resuming steady running.
• Track resting heart rate closely; signs of overtraining warrant volume reduction.
• Pair interval work with daily strength training, foam rolling, adequate sleep, and proper nutrition.

Workout Example

Run-Walk Interval (10-minute blocks)

• Week 1–2: Walk 9 minutes, run 1 minute (repeat 30–45 minutes).
• Progression: Shift to 5 minutes walking, 5 minutes running, as Ben demonstrates.
• Maintain low intensity (conversation-friendly pace; heart rate stays in Zone 2).
• A sports watch or the Pacing app helps you keep intervals precise and monitor HR.

Closing Note

Try the 5-minute run-walk intervals today, tailor the segments to match your current fitness, and track your work in the Pacing app. You’ll be back stronger and ready for longer runs sooner than you’d expect. 🚀

References

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