Welcome to Week 13 of the Postpartum Return to Running Program!
We progress to plyometrics 4 for the remainder of the program, and have dropped to once a week for plyometrics. If you don't feel ready to progress, stay with any of the previous plyometrics! We have progressed towards running three times a week, each day consisting of 20 minutes,18 minutes, and 20 minutes of running, respectively. Feel free to take at least one day off in between run days.
As always, monitor symptoms, alignment, and breathing. Feel free to split up the strength and running sessions into two separate sessions.
During the strength session, weights are still floating around 60% of our 1RM, and we are now dropping in the number of total reps to allow for an increase in weight. Continue to focus on alignment during lifts, and feel free to video yourself to send to us for feedback!
Please give us any feedback on week 13!