In 2023 I went from training for and accomplishing a 52 mile run only to find myself a few months later completely out of commission with a torn calf muscle. Not only was I really struggling mentally with the lack of exercise, I also struggled with my identity as a coach. And eventually I went down a dark hole completely neglecting my health which pretty much sums up how most of 2024 went for me.

It took about a year after my injury where I was done feeling sorry for myself and was ready to get back in the game. But reality quickly hit me - I spent an entire year barely even getting in 10k steps a day so jumping back into running as if I only took a couple of days off was not happening.

But I craved feeling like the athlete I once was. So accepting the fact that I’m not ready to train for another ultra (yet), I created a plan to follow that allowed me to feel like the person I was once. Which brings me to this new program…The Comeback Program.

What’s included:

· 4 functional workouts per week and unlike other strength programs, the split of this program changes from week to week. I love having a variety of styles of changing from traditional strength straining, metcons, easy runs and well as threshold runs.

· 1 mobility day. You can either follow the mobility plan that I have listed or if you want to use this time to go to a yoga class that you enjoy, take a walk at the park, go hiking with friends, whatever you’d like to do but the goal is to take it easy and give your body rest.

· 1 cardio day. As I’m working towards getting back into running, that’s what I focus my cardio days on but again, you have the freedom to pick a cardio activity that you enjoy! Walking, stair climber, hiking with the family, the goal is to get active!

· 1 rest day. And by rest, I mean rest. (Note to self 🙃)

Equipment needed:

· Dumbbells, kettlebell, bands, box, optional cardio equipment (treadmill, bike, stair climber, rower, etc).