Seven-Week Schedule for Returning from Injury:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Walk 10 min, Run 5 min, Walk 5 min, Run 5 min | Run in water or other training | Run in water or other training | Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min | Run in water or other training | Run in water or other training | Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min |
| 2 | Run in water or other training | Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min | Run in water or other training | Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min | Run in water or other training | Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min | Run in water or other training |
| 3 | Run 15 min, Walk 2 min, Run 15 min | Run in water or other training | Run 20 min, Walk 2 min, Run 10 min | Run in water or other training | Run 25 min | Run in water or other training | Run 30 min |
| 4 | Run in water or other training | Run 25 min | Run 30 min | Run in water or other training | Run 25 min | Run 35 min | Run in water or other training |
| 5 | Run 30 min | Run 35 min | Run in water or other training | Run 30 min plus 6 x 100 meter stridouts | Run 30 min | Run 40 min | Run in water or other training |
| 6 | Tempo Run (15 min warm-up, 15 min @ 15 km race pace) | Run 30 min | Run 45 min | Run in water or other training | Run 40 min plus 6 x 100 meter strideouts | Run 30 min | Run 50 min |
| 7 | Run in water or other training | Run 35 min | Tempo Run (15 min warm-up, 20 min @ 15 km race pace) | Run 35 min | Run in water or other training | Run 40 min plus 6 x 100 meter strideouts | Run 55 min |
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