Running levels are meant to progress slowly for the safest possible return to activity. That being said, some individuals may not have to progress as slowly as these levels progress and may skip or start at higher levels if they feel to easy. It is important as you begin a return to running progression that you error on the side of caution early on. Better to start out with it being too easy and progress versus do too much and be in pain.
Level 1:
Treadmill-Walk .1mile, Jog .1 mile for a mile or for time Walk-1 minute Jog 1 minutes for 10 minutes
Level 2:
Treadmill-Walk .1mile, Jog .1 mile for a 1.5 mile or for time Walk-1 minute Jog 1 minutes for 15 minutes
Level 3:
Treadmill-Walk .1mile, Jog .1 mile for 2 miles or for time Walk-1 minute Jog 1 minutes for 20 minutes
Level 4:
Treadmill-Walk .1mile, Jog .2 mile for 2 miles or for time Walk-1 minute Jog 2 minutes for 20 minutes
Level 5:
Treadmill-Walk .1mile, Jog .3 mile for 2 miles or for time Walk-1 minute Jog 3 minutes for 20 minutes
Level 6:
Treadmill-Walk .1mile, Jog .4 mile for 2 miles or for time Walk-1 minute Jog 4 minutes for 20 minutes
Level 7:
Treadmill-Walk .1mile, Jog .5 mile for 2 miles or for time Walk-1 minute Jog 5 minutes for 20 minutes
Level 8:
Treadmill-Walk .1mile, Jog .75 mile for 2 miles or for time Walk-1 minute Jog 7.5 minutes for 20 minutes
Level 9:
Treadmill-Walk .1mile, Jog 1 mile for 2 miles or for time Walk-1 minute Jog 10 minutes for 10 minutes
Level 10:
Jog 2 miles or 20 minutes
Levels 11-20
Follow the same sequence as above but substitute the walking aspect with jogging and the jogging with running
For example:
Level 11:
Treadmill: Jog .1 mile, Run .1 mile for a mile or for time Jog 1 minute Run 1 minute for 10 minutes
