Return-to-Running Progression
Phase 3 of 4
There is no universal calendar. Build running demand in a sequence that makes the response easy to interpret.
Progression Order
Add one major demand at a time
Run / Walk Exposure
Use short run/walk intervals if continuous running is not yet appropriate.
Continuous Easy Running
Progress to comfortable continuous flat running without progressive symptom escalation.
Normal Easy Mileage
Restore routine easy-running volume before making other demands aggressive.
Long-Run Demand
Rebuild longer duration only after regular easy mileage is stable.
Hills
Add hills after basic flat-running tolerance has returned.
Tempo / Threshold
Reintroduce sustained faster running after mileage and long-run demand are stable.
Intervals / Speed
Higher-speed work generally comes later in the progression.
Running Rules
Keep the feedback clean
During the Run
Start with a dose that does not progressively escalate symptoms throughout the session.
The Next Morning
Use first-step symptoms and walking function as key feedback from the previous running dose.
One Variable at a Time
Avoid changing cadence, foot strike, shoes, hills, speed, and volume all at once.
Keep Strength
Maintain heavy calf and plantar fascia loading as running volume increases.