Free 6-Week Plan
Return to Running After Time Off
A six-week reload built around the principle that prevents most comeback injuries: load rises slower than fitness feels like it does.
What’s inside
✔ Why comebacks go wrong — fitness returns faster than tissue adapts
✔ A five-point readiness check before week one
✔ The full six-week run-walk table with effort targets
✔ Five rules that decide whether this works
✔ How to read the signals, and which ones mean stop
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General education, not medical advice. Exo Physical Therapy has not evaluated you and nothing here diagnoses a condition or prescribes treatment. Consult a licensed clinician before starting, changing or stopping any exercise or treatment. Stop and seek care if anything increases your pain or causes numbness, tingling, weakness or dizziness. This is a general template for healthy runners returning from a non-injury break — it is not a rehabilitation protocol and must not be used as one.