Skip Nav

4-Week Plan to Get Back Into Running

Get Back to Running in Just 4 Weeks

If you're a runner but an injury, illness, or pregnancy caused a brief hiatus, it's tempting to start up like your old self again. To avoid injury, it's best to take a few weeks to ease back into your running regimen. Once you're able to walk a full 30 minutes with comfort and ease and your doctor has given you the go-ahead, follow this quick four-week plan to get back up to speed within a month.

Each day, begin with a five-minute warmup before jumping into the workout, followed by a five-minute cooldown. If you're using a treadmill, set the incline to one to help prevent shin splints. Run at a moderate pace during the running intervals, and walk briskly during the walking intervals. This is a basic plan, so feel free to modify this schedule to meet your needs.

Week 1 Time Workout
Monday 30 minutes 1 min. run, 2 min. walk (10x)
Tuesday 32 minutes 2 min. run, 2 min. walk (8x)
Wednesday Rest or walk
Thursday 30 minutes 3 min. run, 2 min. walk (6x)
Friday 30 minutes 4 min. run, 2 min. walk (5x)
Saturday 35 minutes 5 min. run, 2 min. walk (5x)
Sunday Rest or walk



Week 2 Time Workout
Monday 32 minutes 3 min. run, 1 min. walk (8x)
Tuesday 30 minutes 4 min. run, 1 min. walk (6x)
Wednesday Rest or walk
Thursday 30 minutes 5 min. run, 1 min. walk (5x)
Friday 35 minutes 6 min. run, 1 min. walk (5x)
Saturday 36 minutes 8 min. run, 1 min. walk (4x)
Sunday Rest or walk



Week 3 Time Workout
Monday 33 minutes 10 min. run, 1 min. walk (3x)
Tuesday 39 minutes 12 min. run, 1 min. walk (3x)
Wednesday Rest or walk
Thursday 30 minutes 14 min. run, 1 min. walk (2x)
Friday 32 minutes 16 min. run, 1 min. walk, 14 min. run, 1 min. walk (1x)
Saturday 32 minutes 18 min. run, 1 min. walk, 12 min. run, 1 min. walk (1x)
Sunday Rest or walk



Week 4 Time Workout
Monday 32 minutes 20 min. run, 1 min. walk, 10 min. run, 1 min. walk (1x)
Tuesday 32 minutes 22 min. run, 1 min. walk, 8 min. run, 1 min. walk (1x)
Wednesday Rest or walk
Thursday 32 minutes 25 min. run, 1 min. walk, 5 min. run, 1 min. walk (1x)
Friday 32 minutes 27 min. run, 1 min. walk, 3 min. run, 1 min. walk (1x)
Saturday 31 minutes 30 min. run, 1 min. walk (1x)
Sunday Rest or walk

Source: Thinkstock
Latest

Download our new Selfie app!

Go to App Store
+