UCAN UK Blog Wendy Ralf June addition

June 1, 2016


I’ve had an ankle injury that’s been going on for the last 7 months. The physio says no running for at least another two months, so I’ve stuck to my swimming and cycling and laid off the running completely.


I’ve also come to the realisation that I’m probably not going to be doing any triathlon races this year, and certainly not the ironman I was hoping to do lol.


So instead I have been focusing on how I’m going to get my running back up to scratch, slowly so I don’t injure myself again…when I’m given the go ahead that is…


I listened to a webinar by RunSmart’s Steve and he suggested this as a running plan, which I think is a really good idea, as it lets you build up the miles slowly. So I thought I’d share my version with you.


This is a very basic idea of Steve’s running plan suggestion, starting really easy, for you to see and get an idea from below. If you want more information please visit his site:


The catch is to never increase your mileage more than 2 miles a week, and there is an easy/recovery week every third week.


I have created my plan to have 3 runs a week, but if you are doing more, then you will need to add more columns (just remember no more than 2 miles increase per week).




I would suggest also adding strengthening exercises if you are recovering from an injury (specific to your injury). I have found James Dune’s website invaluable for strengthening exercises


Good luck and enjoy!!!! Let me know what you think…


Until next time…

If you have any comments or questions, please email them ( ) and I or the UCAN team will answer them.  The questions and answers will then be posted on here, to help others.

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