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 excellent video on How to Return to Running After a Break. We’ve condensed the key takeaways so you can get started with the routine right away. For a complete look at everything covered, watch the full video.

Key Points:

• Think of your return as a reverse taper—ramp up mileage gradually rather than cutting it back.
• Consistency matters more than distance: aim for short easy sessions most days, even when the total volume is minimal.
• Strength work is critical 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 built back a solid training foundation.

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 approximately 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 quick stride session.
4. Week 4: Hold steady at 40‑45 mi, then introduce easy tempo or hill repeats if your body feels ready. For a 2‑4 week break, scale back week one 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 session.
• Coming back from injury? Blend in cross‑training options like cycling or pool work to maintain your aerobic base while keeping impact stress minimal.
• Take advantage of the Pacing app to dial in your easy‑run speeds and scale distances according to your weekly mileage targets.

Closing Note: Allow yourself the grace to run at a comfortable pace, maintain a steady rhythm, and include strength training—your fitness will bounce back. Test this reverse‑taper approach this week, and fine‑tune the target paces through the Pacing app to match where you are right now. Enjoy the miles!

References

• How to Return to Running After a Break - YouTube (YouTube Video)