Return to Running / Return from Injury

This 8-week plan is designed for runners returning to consistent training after a period of time away. Whether that break has been due to work, family, motivation, illness or simply life getting in the way, the aim is to rebuild your running gradually without trying to jump straight back to where you were before.
 
The plan combines easy aerobic running, strides, hills, controlled Zone X work and progressive Zone 3 sessions to help restore fitness, running strength, confidence and durability.
 
You’ll complete 3 key runs each week, with a 4th optional recovery run if you are recovering well.
The focus throughout is on consistency before intensity. Your pace targets are based on the SPC running zones, allowing each session to remain appropriate to your current fitness rather than your previous best.
 
By the end of the eight weeks you should be ready to move confidently into a more goal-specific training block, whether that is for a 5K, 10K, half marathon, marathon or simply continued improvement.
 
This is not an injury rehabilitation plan. If you are returning from injury, make sure you are medically cleared to run and able to complete easy running comfortably before starting.
Build back. Stay patient. Finish ready for what comes next.