BodyBuddy
Featured by BodyBuddy
A six-week return-to-running plan for someone who has been cleared to run after an injury, illness, or long break. Run and walk three days per week, keep a rest day between sessions, and adjust the next run based on how your body feels the following morning.
This six-week plan helps you return to running gently with walk breaks and next-morning check-ins.
Run and walk three days each week with at least one rest day between sessions.
Week 1 · 1:1 for 15 min
Week 2 · 2:1 for 15 min
Week 3 · 3:1 for 15 min
Week 4 · 4:1 for 15 min
Week 5 · 5:1 for 15 min
Week 6 · Up to 5:1
Your next-morning response guides each step of the progression.
Begin with one minute running and one minute walking, or use 30 seconds each if needed.
Add one minute to the run interval only after a week that felt fine, and keep the walk interval at one minute.
Use how your body feels the morning after each run to decide what comes next.
If you feel worse the next morning, make the next session shorter instead of skipping it or pushing through.
BodyBuddy can keep the plan's check-ins in one place.
On day one, report what interrupted running and when you were cleared to return.
Before each run, share the planned ratio, then report the completed ratio and total minutes that evening.
The morning after every session, say how your body feels so the next run can follow that response.
These are the repeating parts of every week.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
