First Strides Back

First Strides Back

Workout - First Strides Back

  • 15min @ 6'00''/km
  • 10min @ 6'00''/km
  • 4 lots of:
    • 20s @ 3'30''/km
    • 1min 30s rest
  • 12min @ 7'30''/km
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Here’s a breakdown of StrengthRunning’s video on How to Return to Running After a Break. The key takeaways are condensed below so you can get started right away. For everything covered, watch the full video.

Key points

  • Treat your return as a reverse taper. Ramp mileage up gradually rather than cutting it back.
  • Consistency matters more than distance. Aim for short easy sessions most days, even at low volume.
  • Strength work is important for restoring the structural toughness in muscles and connective tissue that weakens when you’re sidelined.
  • Stick with easy, sustainable paces early on. Save faster work for after you’ve rebuilt a solid base.

Workout example (reverse taper plan)

  1. Week 1 (1-week break). Target around 30 mi (or km) across 5–6 easy-paced sessions of 5–6 mi each.
  2. Week 2. Move up to about 35 mi, with one run extending to 7–8 mi.
  3. Week 3. Work toward 40 mi total, adding a moderate long run (10–12 mi) and a short stride session.
  4. Week 4. Hold steady at 40–45 mi, then add easy tempo or hill repeats if your body feels ready.

For a 2–4 week break, scale week one back to 20–25 mi and extend your timeline using the same progression.

Practical tips

  • Begin each session with a dynamic warm-up and finish with a short strength and core block.
  • Coming back from injury? Add cross-training like cycling or pool work to maintain aerobic fitness with less impact stress.
  • The Pacing app helps dial in easy-run speeds and scale distances to your weekly mileage targets.

Closing note: Run at a comfortable pace, keep a steady rhythm, and include strength training. Try this reverse-taper approach this week, and fine-tune target paces in the Pacing app.

References

Inspired by StrengthRunning

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