Running Progression after ACL Surgery

These instructions for running progression are for athletes participating in the Sports Prep Program after ACL surgery.

Instructions for running progression after ACL surgery:

• Do not advance more than 2 phases per week; for example, may do phase 2 and 3 in same week but cannot progress to phase 4

• Must progress in order; do not skip phases

Rest rules

• Must rest 2 days between phase 1 - 3 workouts

• Must rest one day between phase 4 - 9 workouts

Soreness rules

• If injured area is sore during warm-up, take 2 days off and drop down 1 phase

• If injured area is sore during workout, take 1 day off and drop down 1 phase

• If injured area is sore or swollen after workout, stay at same phase

• Muscle soreness is acceptable

Treadmill or track:

Phases 1 through 4: Repeat walk/run sequence up to 1 mile total (4 laps on a standard track). Do not go further than 1 mile during the first four phases.

Phase 1

Treadmill: 0.1 mile walk/0.1 mile run

Track: walk curves/run straights

Phase 2

Treadmill: 0.1 mile walk/0.2 mile run

Track: walk curves/run straights + 1 curve every other lap

Phase 3

Treadmill: 0.1 mile walk/0.3 mile run

Track: walk curves/run straights + 1 curve every lap

Phase 4

Treadmill: 0.1 mile walk/0.4 mile run

Track: walk curves/run straights walk 1 curve / run 1¾ laps

Phase 5

Treadmill or track: 1 mile run (4 laps)

Phase 6

Treadmill or track: 1¼ mile run (5 laps)

Phase 7

Treadmill or track: 1½ mile run (6 laps)

Phase 8

Treadmill or track: 1¾ mile run (7 laps)

Phase 9

Treadmill or track: 2 mile run (8 laps)

Use this printable chart to track your progress! If you have any questions, don't hesitate to ask your care team.

Reviewed on August 1, 2023