Run - Return to Running after Injury


Nadja Tapkas

All plans by this Coach


5 Weeks

Typical Week

1 Day Off, 3 Run, 3 Custom, 3 Strength

Longest Workout

0:55 hrs

Plan Specs

running beginner intermediate advanced masters pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

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:


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:43
Training Load By Week
Average Weekly Training Hours: 03:43
Average Weekly Breakdown

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.

Back to Plan Details

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

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 3


Stretch and foam roll right after running session.

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


Stretch and foam roll right after running session.

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 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.

Run - Return to Running after Injury

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