Returning To Run

Whether you're returning from a regular post-season break or longer time off due to injury, knowing when and how to return to full training can be challenging. In this guide, we’ll break down key principles for a successful return and provide three sample training plans tailored for beginner, intermediate, and advanced runners.

Redefining “Breaks” In Training

For athletes, the concept of “taking a break” is often misunderstood. Many runners equate downtime with falling behind—but in reality, the right kind of rest is what keeps you moving forward.

The meaning of rest and recovery can change throughout your running career. Over time, you’ll learn:

How to plan structured downtime—like social runs with friends and easy mileage—to reset without losing momentum.
The long-term value of extended breaks, including how they protect against burnout and create space for family, reflection, and growth.
Rest looks different depending on where you are in your athletic career and life. This guide will help you redefine what a “break” really means, so you can stay healthy, motivated, and ready for what’s next.

3 Rules For Returning To Running

#1: Embrace the Walk/Run Approach

It’s tempting to jump straight into full training, but your body needs time to adapt again. Mixing running with walking helps you build time on your feet without overloading your joints and muscles.

Pro tip: Even national-level high school athletes start their seasons with run/walk sessions. If it works for them, it can work for you.

#2: Incorporate Cross Training

When the urge to “do more” kicks in, cross-training is your best tool. Activities like cycling, swimming, or using the elliptical let you boost your aerobic fitness without adding extra pounding to your legs.

As you increase your running volume, you can gradually phase out these sessions. Early on, they’re a safe and effective way to build fitness.

#3: Don’t Be Too Strict At First

Getting back into running is a chance to experiment and enjoy flexibility. Explore new routes, try different times of day, and give yourself grace if you miss a run.

The goal is to let your body and mind ease back into training—so when it’s time to focus, you’re ready.

Sample Training Weeks

Here are three adaptable examples depending on your fitness level:

Beginner: Run/Walk Week

Mon: 30 min Run/Walk (2 min run, 1 min walk) Tue: Off
Wed: 35 min Run/Walk (3 min run, 2 min walk) Thu: Off

Fri: 30 min Run/Walk (4 min run, 1 min walk) Sat: Off
Sun: 40 min Run/Walk (4 min run, 2 min walk)

Intermediate: Every Other Day Running

Mon: 30 min easy run
Tue: Off

Wed:35mineasyrun+5x1minpickups

Thu: Off
Fri: 40 min easy run
Sat: Off
Sun: 45 min long run (conversational pace)

Advanced: Light Running + Cross Training

Mon: 40 min easy run + 30 min swim

Tue: 30 min bike + 35 min easy run

Wed: Off
Thu: 50 min easy run

Fri: 40 min progressive run + 30 min elliptical Sat: Off
Sun: 60 min long run (with strides)

Final Thoughts

Getting back into running is about patience and consistency—not perfection. Take it slow, listen to your body, and adjust based on your fitness level and life stage.

Whether you’re lacing up after a short break or returning from a longer reset, these rules and sample weeks can help you rebuild confidence and motivation, step by step.

If you want a great return to run coach, check out Coach Anthony.