Guide
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A walk–run plan for returning to running
A gradual, eight-session plan for getting back to easy running after time off.
After an injury or a long break, the safest way back is to build up gradually. This sample plan alternates walking and running so your body can adapt.
The plan (sample)
✓ Sessions 1–2: walk 4 min / run 1 min, repeat 5 times
✓ Sessions 3–4: walk 3 min / run 2 min, repeat 5 times
✓ Sessions 5–6: walk 2 min / run 3 min, repeat 5 times
✓ Sessions 7–8: walk 1 min / run 4 min, repeat 5 times
Rules of thumb
Leave at least one rest day between sessions. Mild soreness that settles by the next morning is usually fine. If pain lasts into the next day or changes how you run, step back to the previous stage and talk to your clinician. This is general guidance, not a personal plan.
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