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Run - Return to Running after Injury


Nadja Tapkas

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5 Weeks

Plan Specs

running beginner intermediate advanced masters pace based

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Plan Description

Having gone through a major injury myself, I know how frustrating it can be to start a return to running program. It takes time and a little bit of patience with ones body. After a lot of research, I combined various approaches for this very careful progression to return to running.

Training plan description: It should take a minimum of 5 weeks to return to 30 minutes of steady running. Every step builds on the successful completion of the previous one. I included very short, but vital strengthening sessions as well as test runs along the way to proceed through a total of 3 levels over 5 weeks.

Plan Features:
- This training plan starts any day you want after you are cleared to return to running by your doctor
- The plan is reusable an unlimited amount of times
- Designed with the new Workout Builder - run sessions are based on threshold pace.

Download each run session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App.

Purchasing this plan includes: Email support from Coach Nadja.

Questions: Please visit my web site at or email Coach Nadja at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:25 hrs 0:55 hrs
0:31 hrs 0:10 hrs
0:40 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:25 hrs 0:55 hrs
0:31 hrs 0:10 hrs
0:40 hrs 0:45 hrs
—— ——

Training Load By Week

Nadja Tapkas

Gotta Tri It

My goal is to guide triathletes, runners and cyclists of all levels to achieve their personal goals, staying injury-free. I offer online and hands-on coaching in all 3 disciplines by providing a realistic training plan with daily workouts. I am dedicated to providing my clients extremely personalized service with a hands-on approach coming from personal experience, education, and training. I have successfully coached absolute beginners to reach their goals and my athletes often enjoy a new PR.

Sample Day 1

Strenuous Walk

Walk on the treadmill at 1-1.5% incline at 4.2-5.2 mph. Must be pain-free to proceed with return to running program.

Sample Day 3


Stretch and foam roll right after running session.

Sample Day 3

Test 1: Run/Walk - 1/5

Start by walking for 5 minutes at a brisk pace. Then jog for 1 minute and walk for 5 minutes. Repeat 5x with the last 5 minutes serving as a cool down. Your run pace should be close to your previous comfortable (Zone 2) pace.

Sample Day 4

C - Strong Glutes

Options include (but are not limited to): Side lying hip abduction Clam (and it’s variations) Side plank Hip hitch (aka pelvic drop) Single leg squat Lateral band walk

Sample Day 5

Level 1 Run-Walk

Walk at a brisk pace for 10'. Then run 1', walk 3', repeat 8x. End with another 5' of brisk walking.

Sample Day 5


Stretch and foam roll right after running session.

Sample Day 6

C - Hip Stability

Perform 3 slow sets of 10 reps per side. End goal: one minute sustained hold on each leg.
1. Side-lying hip abduction:
The key to this exercise is a straight ear-to-ankle alignment!
2. Clamshell side-plank with or without band:
3. Fire Hydrant:
Pay attention to controlling the trunk, pelvis, and shoulder blade–maintaining all in neutral. Open the leg only as wide as you can without moving anything else.

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