TRAINING PLAN

FOR A HEALTHY START AFTER

HAVING A COLD

DAY RUNNING CONDITIONING/ TIPS

STRENGTH/FITNESS

Session 1: very easy, with a few ››› short cool-down stretching afterward Keep this run short and easy.
1 stretching breaks in between
Length: 15 - 20 minutes
Intensity: recovery

REST REST Give your body a chance to recover from the

2 first session.

Session 2: still very easy ››› short cool-down stretching afterward Keep it easy and increase the length, but only if
3 Length: 30 minutes your body handled the first session well!
Intensity: recovery

REST REST Give your body a chance to recover from the

4 second session.

Session 3: very easy ››› short cool-down stretching afterward Increase the intensity of sessions 3 and 4
5 Length: 20 minutes slightly.
Intensity: recovery or aerobic
endurance

Session 4: very easy ››› short cool-down stretching Exercising two days in a row eases your body
6 Length: 30 minutes afterward. If you are feeling strong back into continuous training. Note: Only do
Intensity: recovery or aerobic enough, you can follow this with a session 4 if you were able to complete session
endurance bodyweight workout. 3 in its entirety without difficulty.

REST REST Recover from sessions 3 and 4.

7

Session 5: very easy ››› short cool-down stretching afterward Sessions 5 and 6 should be run at your usual
8 Length: 30 minutes aerobic endurance pace. You should also
Intensity: aerobic endurance increase the distance to get your body used to
training at your normal effort.

Session 6: very easy ››› do a 30-minute bodyweight workout Only do session 6 if your body handled session
9 Length: 40 minutes afterward 5 well.
Intensity: aerobic endurance

REST REST This is the last day of your healthy comeback.

10 From now on, you can train as usual.