Crutch to 5K

There are so many wonderful “couch-to-5k” plans out there for beginning runners needing a good place to start. What about those of us that get injured and have to start over?


I scoured the internet, and came up empty handed. I made up my own plan based on the fact that I know I can already comfortably run 2.0 miles at a time.


I now present to you the CRUTCH-to-5k plan.




This plan is VERY simple. I really do not want to get injured again, so I am easing back into running very slooooowly. Speed work can come later, I just want to get back into the routine more than anything!


I plan to still do the same amount of cross training, but add in running. I haven’t really been consistently blogging my workouts, but for the past couple of months I have been biking 3 or 4 times a week, and strength training at least twice a week.


I am going to follow the 10% increase rule very strictly. Basically if I run x miles one week, I’m only going to run 10% more the next week. I figured out that its going to take me almost the entire summer to get back to my normal base of around 25 miles per week. I hope that being patient pays off!


This morning I met with Katy to run 2.5 miles around the lake.



Before I left, I fueled up with a banana and almond butter. My stomach is always growling from the second I wake up!




I packed a Chobani yogurt with Kashi heart to heart and granola for my second half of breakfast to eat at work.




Happy Running!


❤ MegaNerd

28 Responses

  1. What a great plan! It’s good to take it easy … not everyone realizes they should! My stomach growls when I wake up, too! It never wants to turn down oatmeal and PB:)

  2. I ran my first 5k in mid march and I had never run that far before. I am doing the same thing for this one and just counting it as a long run and not a race. When I get back into the swing of running and less school work- I can come up with a race plan!

  3. Good on you for taking it slow – it’s so not worth getting injured again! I really admire your patience, I don’t know if I could do it :s

  4. You are totally going about this the right way! I know you’ll get back to your base, and you’ll be stronger for having built up so slowly.

    Silly question, but how soon after eating that were you able to run comfortably? I’m looking to start eating a bit in the mornings to get my energy up while running and that’s the exact snack I’d be looking at. I know it’s different for everyone, but just curious 🙂

  5. I like your plan! hope it works!

  6. Hope your plan works! And good for you for not going gung-ho back into it. We need rest!

  7. I definitely hear you about how hard it is to find a decent “getting back into it” training plan. Most of the plans out there either assume you’re starting from scratch, or that you can comfortably run 6-10 miles without issue. Love the in-between “recovery” plan!

  8. “crutch to 5k”…I love it! Looks like a good plan!

  9. Good luck with the running plan Megan 🙂

  10. Be careful! I was loosely following a plan to get back into running after crutches, too. And then I injured my other leg. You have no idea how frustrating that is… grr!

  11. Awesome plan! Easing back in is definitely the way to go 🙂

  12. i need to check out this almond butter business. what are the benefits compared to regular pb? im not in the know!

    (ps, i commented with my regular blog address, but i have a running blog too….

  13. “crutch-to-5k” = hilarious! and genius! You should market that program and write a book about it 😛 I think just as many people have to start over from injury as those who start from the couch. Definitely go slow, but I wouldn’t be surprised if you are able to get back to your base sooner than the end of the summer 🙂 esp. if you stretch and take care of yourself. Have you ever tried foam rolling? you can get a roller at Target in the sports section and it has helped my hip/IT band issues SO MUCH.

  14. cute crutch to 5 K! great idea….

  15. Taking it slow is the best idea! When I finally get back to running after this stress fracture, I am going to be taking it VERY slowly! By the time I get back to running, I will have taken almost a year off and I sure don’t want to have to go through this again, ever!

  16. You will get back there girl! I am have total faith! 🙂

  17. Hahaha Crutch to 5K! I looove it 🙂 Very creative – good luck!

  18. I really wish that I had those stomach grumbles when I wake up!! I think it might be due to the fact that I eat so late (like 8pm), but I am never hungry when I get up and have to make myself eat breakfast… Do u have any recommendations for me?? Thanks!! 🙂

  19. I know how frustrating it is to have gone from a high weekly mileage to starting over. Hang in there. You will be back to your old running self in no time.

  20. I have started to get into running again after a 6 month hiatus or so, so I’m right there with you. I always feel lame if I can’t get in 5 miles cause I get too tired, but I shouldn’t get down on myself…I should be like “YES! 2 miles!” : ) I’m running a 5K in 4 weeks… should be a fun challenge.

  21. Tomorrow will be my first run in over 2 months, after getting my stress fractured foot healed up. I’m starting over too and going slow to build a base.

  22. Thanks for the running tips, Megan!
    Wish you luck on the race training!
    Brazilian XOXO´s,

  23. […] suffered after the Disney Marathon this past January. She just so happened to post her own “Crutch to 5k” program on her blog today. It’s kind of a spin-off of the “Couch to 5k” […]

  24. You will be back to running those crazy amount of miles in no time meg 😉

  25. That plan sounds great! I’m rehabbing from injury as well, and it is SO hard to not jump right back in. Especially when you KNOW you can (could) run 26.2 miles! Take it slowly….I’ve reinjured myself because I’m not the least bit patient. Now I have a PT to guide me 🙂 Good luck!

  26. You’re definitely doing the right thing by listening to your body and easing back into it!

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