About This Program

What to Expect:

• Gradual Progression: You’ll steadily increase your long run duration over the next 12 weeks, with a target of reaching 75 minutes. This plan emphasizes easy-effort runs to help your body adapt without unnecessary strain.
• Four Days a Week of Running: The plan includes a mix of road and soft surface runs, designed to build your base mileage while reducing the risk of injury. 
• Strength and Mobility: To prevent injury and rebuild muscle, you’ll incorporate strength training twice a week, along with mobility exercises to improve flexibility and running form.
• Rest and Recovery: Rest days are strategically placed throughout the week to allow your body the time it needs to recover and absorb the benefits of your training.

Why This Plan Works: 

After time away from running, it’s essential to build back gradually to avoid injury and burnout. This plan strikes the perfect balance between structured running and strength training, ensuring a safe reintroduction to running. By focusing on easy effort runs, your body has time to adapt and recover, keeping you injury-free. Strength and mobility work further protect your body by enhancing flexibility and muscle strength, allowing you to return to running stronger and more confident.

Important Note:

This plan is not intended to replace medical advice and should only be followed by athletes who are pain-free and cleared for running after an injury or medical condition.