Return to running plan

Hey there, welcome back to the running crew! So, you've had a bit of a break or been dealing with an injury, right? No worries, we've got just the thing to ease you back into the running groove. Our plan is all about getting you back on track safely and at your own pace. And hey, why not throw in some strength training too? It's like the secret sauce for getting back to running awesomeness.

First things first, have a chat with your doc or a health pro to make sure you're good to go. They know your story and can give you the thumbs up. Once you're cleared, take it easy – think baby steps. Mix up walking and jogging in short bursts. This way, you won't push too hard, too fast. And hey, let's not forget about beefing up those muscles and getting bendy with some strength and flexibility workouts. It's not about sprinting a marathon right off the bat; it's about getting stronger and feeling confident one step at a time. So, lace up those sneakers, and let's hit the road. Welcome back, and here's to happy (and safe) running!

Week	T	T	S	Total
1	30 min · 1 min walk, 1 min jog	30 min · 1 min walk, 1 min jog	30 min · 1 min walk, 1 min jog	90 min
2	30 min · 1 min walk, 2 min jog	30 min · 1 min walk, 2 min jog	30 min · 1 min walk, 2 min jog	90 min
3	30 min · 1 min walk, 4 min jog	30 min · 1 min walk, 4 min jog	30 min · 1 min walk, 4 min jog	90 min
4	30 min · 1 min walk, 9 min jog	30 min · 1 min walk, 9 min jog	30 min · 1 min walk, 9 min jog	90 min
5	30 min · 1 min walk, 15 min jog	30 min · 1 min walk, 15 min jog	30 min · 1 min walk, 15 min jog	90 min
6	30 min jog	30 min jog	30 min jog	90 min