Return to Running Plan
Coming back? Start here.
A 12-week walk/run reintroduction for athletes after injury, layoff, or pregnancy.
Length
12 weeks
Starting point
Walk/run
Endpoint
Continuous base
Free, no login, no card. See every week before you make an account.
How it works
Walk-run reintroduction in weeks 1–4. Tolerance is the gate, not the calendar.
Continuous easy running by week 8.
No quality work until you reach a stable base. Your coach decides when.
Common questions
I've been off for 6 months. Will this work?
Yes. Tolerance-driven means the plan starts where you are, not where you were.
Postpartum-friendly?
Yes, pelvic-floor-aware progressions are the default for this plan.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
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