From Walking to Running: The Program I Used to Run 3 Miles
It’s no secret that I love running and have enjoyed running long-distance since high school. Unfortunately, a knee injury in 2020 had me sidelined for a while. In 2022, I decided to take my rehabilitation seriously and after a year of having to give up running to focus on physical therapy, shockwave treatments, and giving myself ample rest, I decided it was time to incorporate running back into my life again — and this time do it the right way. In the past, I had the tendency to push myself too hard, too fast. Which meant I would try to crank up the distance and/or speed before my body was ready to. This time around though, I decided to craft a rehabilitation plan that would bring me back to running 3 miles in a more sustainable way. And after finishing this guide, that’s exactly what happened. So without further ado, here’s my 5-week guide that I used to start running 3 miles again:
Note: Customize this guide based on your comfort level, always prioritizing your body's signals and including strength workouts when needed.
Week 1:
Day 1: Start with a brisk walk for 5 minutes to warm up. Then, alternate between running for 1 minute and walking for 2 minutes for a total of 20 minutes. Finish with a 5-minute cool-down walk.
Day 2: Rest or engage in a low-impact activity like stretching or yoga.
Day 3: Repeat the run/walk session from Day 1, but increase the total time to 25 minutes.
Day 4: Rest or cross-train with a non-impact activity like cycling or swimming.
Day 5: Repeat the run/walk session from Day 1, increasing the total time to 30 minutes.
Day 6: Rest or engage in a low-impact activity.
Day 7: Take a complete rest day.
Week 2:
Day 1: Start with a 5-minute brisk walk, then run for 2 minutes and walk for 1 minute. Repeat this cycle for a total of 25 minutes. Cool down with a 5-minute walk.
Day 2: Rest or cross-train with a low-impact activity.
Day 3: Repeat the run/walk session from Day 1, but increase the total time to 30 minutes.
Day 4: Rest or engage in a low-impact activity.
Day 5: Run for 3 minutes, walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 6: Rest or cross-train with a non-impact activity.
Day 7: Take a complete rest day.
Week 3:
Day 1: Start with a 5-minute brisk walk, then run for 4 minutes and walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 2: Rest or cross-train with a low-impact activity.
Day 3: Run for 5 minutes, walk for 1 minute. Repeat for a total of 30 minutes.
Day 4: Rest or engage in a low-impact activity.
Day 5: Run for 6 minutes, walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 6: Rest or cross-train with a non-impact activity.
Day 7: Take a complete rest day.
Week 4:
Day 1: Start with a 5-minute brisk walk, then run for 8 minutes and walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 2: Rest or cross-train with a low-impact activity.
Day 3: Run for 10 minutes, walk for 1 minute. Repeat for a total of 30 minutes.
Day 4: Rest or engage in a low-impact activity.
Day 5: Run for 12 minutes, walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 6: Rest or cross-train with a non-impact activity.
Day 7: Take a complete rest day.
Week 5:
Day 1: Start with a 5-minute brisk walk, then run for 15 minutes and walk for 1 minute. Repeat for a total of 25 minutes. Cool down with a 5-minute walk.
Day 2: Rest or cross-train with a low-impact activity.
Day 3: Run for 20 minutes, walk for 1 minute. Repeat for a total of 30 minutes.
Day 4: Rest or engage in a low-impact activity.
Day 5: Run for 25 minutes, walk for 1 minute. Repeat for a total of 30 minutes. Cool down with a 5-minute walk.
Day 6: Rest or cross-train with a non-impact activity.
Day 7: Take a complete rest day.
Ensure you remain attentive to your body's cues, maintain hydration, and emphasize pre and post-run stretches. Steadily scaling your running time aids in enhancing stamina, guiding you to realize the 3-mile mark in a span of 5 weeks.
Wishing you the best on your recovery journey! 💪❤️ xx