BODYBUDDY
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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.
BodyBuddy will text you every day to keep you on track.
This six-week run-walk plan helps you return gently after you have been cleared to run.
Move ahead only after a week that felt fine, and keep every walk break.
Week 1 · 1:1 ratio, 15 min, 3 runs
Week 2 · 2:1 ratio, 15 min, 3 runs
Week 3 · 3:1 ratio, 15 min, 3 runs
Week 4 · 4:1 ratio, 15 min, 3 runs
Week 5 · 5:1 ratio, 15 min, 3 runs
Week 6 · Up to 5:1, 15 min, 3 runs
Your next ratio depends on how your body responds, not on pushing through.
Alternate one minute running with one minute walking for 15 minutes, or begin with 30 seconds each if needed.
Run three days each week with at least one rest day between sessions.
After a week that felt fine, add one minute to the run interval until you reach five minutes running and one minute walking.
Walking remains part of every session, including the later weeks.
Use how your body feels the morning after each run to guide the next session.
If you feel worse the next morning, make the next run shorter rather than skipping it.
BodyBuddy will ask about each run and the following morning.
On day one, say what stopped your running and when you were cleared to return.
That evening, report the run-walk ratio and total minutes for all three weekly sessions.
After every run, tell BodyBuddy the next morning how your body feels.
BodyBuddy will prompt before runs, increase intervals only after a good week, shorten them after a bad morning, and never tell you to push through.
After six weeks, move to a normal running plan if appropriate.
This is the movement you will repeat throughout the plan.
Use this plan only after you have been cleared to run again following injury, illness, or a long break.
This plan is based on Jeff Galloway's Run-Walk-Run method.
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.
