This 5-week return-to-running plan is designed to help individuals safely resume running after a break, injury, or time off. The goal is to gradually rebuild endurance, strength, and mobility while minimizing the risk of re-injury.
New to running, this plan will get you started! The plan includes 5 days of running and two days of active recovery. Early in the plan you may need to run/walk as required, don't aim to be perfect, aim to be consistent.
Throughout the plan, prioritize rest and recovery, listen to your body to avoid overtraining, and include mobility/strength exercises to improve overall fitness and prevent injury. If you experience any pain, stop running and consult with a doctor or physical therapist.
🍁 Welcome to Redde Endurance Coaching! 🌎
Coach JW is an endurance coach helping athletes reach personal bests using an 80/20 philosophy approach to training. Currently he is working towards CSEP-CPT national certification and is an 80/20 Endurance coach, TrainingPeaks Level 1 certified coach, and a Stryd certified coach.
🚨Helping 1st Responders balance shiftwork & training
🚨20+yr EM Specialist while training for ultra trail