Back to running, the safe way.
After time off, the biggest risk is doing too much too soon. Your comeback plan starts easy and lets your body decide the pace of progress.
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See a Comeback week built for you
Enter a recent race time and the days you can run. Your paces and sample week appear in a second, calculated on your device.
Who this plan is for
Runners returning after illness, a baby, a busy season or time off, and anyone being careful after a niggle. It is a training tool, not medical advice: check with a professional after an injury.
How it is built
- Short, easy runs first, with plenty of rest between
- A niggle log and injury watch that eases the load when something flares
- Paces re-set from how you run now, not how you ran last year
Questions about the Comeback plan
How do I start running again after a break?
Start with short, easy runs on alternate days, and add a little each week. If something hurts, back off and see a professional.
Should I use my old paces?
No. Fitness drops faster than it feels, so your paces are set from what you can run now and rise as you get fitter.
Is this plan medical advice?
No. If you are returning from an injury or have a health condition, check with a qualified professional first.
Other plans
First 5K plan
People who are new to running, or coming back to it after a long gap, and want a clear route to 5 km without an injury on the way.
See the plan →8 to 12 weeks10K plan
Runners who have a 5K behind them and want to move up, and experienced runners who want a structured block for a 10K goal.
See the plan →12 to 16 weeksHalf marathon plan
Runners who can already run 5 to 10 km and want a steady build to a half marathon, whether the goal is just to finish or a personal best.
See the plan →16 to 20 weeksMarathon plan
Runners with a base of regular running who want to complete a marathon or run a faster one, with a plan that survives a busy life.
See the plan →Start your comeback plan today
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