Return-to-run planning.
A graded, week-by-week plan to rebuild mileage after injury — matched to your tissue tolerance and the races on your calendar.
Why unplanned comebacks fail.
The most common re-injury pattern is jumping back to pre-injury mileage the first week that pain quiets down. Tissue capacity needs weeks to rebuild, not days. A plan turns that impatience into structure.
What the plan covers.
- Walk / run intervals with weekly progression rules.
- Pain and next-day soreness thresholds for advancing.
- Cross-training that preserves aerobic fitness.
- Return-to-race timeline and go / no-go criteria.
Adjusted as you go.
The plan updates with follow-ups as tissue responds. Most runners reach full training in four to eight weeks depending on the injury and how long the flare had been building before we started.
Questions runners ask.
How soon can I run again after an injury?
It depends on the tissue, but many runners start walk/run intervals well before pain is fully gone, guided by clear pain and next-day soreness rules.
What is a safe return-to-run progression?
A graded walk/run build with weekly increases in running volume, advanced only when pain stays low during the run and settles within 24 hours.
Can I still hit my race if I'm coming back from injury?
Often yes. Most runners reach full training in four to eight weeks, and the plan includes go / no-go criteria for the race on your calendar.
Book a mobile session at your location.
Book a Session