Return to running plan
Coming back after time away is its own skill. We help you build back gently, so the comeback lasts.
How to come back to running
Your fitness returns faster than your tendons and joints. So the first weeks are shorter and slower than you think you need.
If you are coming back from an injury, pregnancy or illness, get the all-clear from your doctor or physio first. Then your coach builds the plan with you.
How it works with the club
- 1
Take the quiz
Four questions point you to the right goal page and sessions.
- 2
Come on Monday
The Open Run is open to everyone: download the app and check in.
- 3
Get your plan
Members get a plan for their goal race, with club sessions built in.
- 4
Train with the crew
Wednesday track, Saturday long run, and race day as a team.
The club sessions you would come to
Monday · 6:30 pm
Open Run
Al Hussein Sports City track
The easiest place to restart: no pressure, any pace.
Saturday · 6:30 am
Long Run · members
Dabouq
A shorter version of the long run, with a slower group.
Wednesday · 6:30 pm
Quality Session · members
Al Hussein Sports City track
Later, when your coach says your body is ready for speed.
What a typical week looks like
- Monday
- Open Run, run/walk at first
- Midweek
- Easy short run or strength
- Saturday
- Easy run with the slowest group
- Other days
- Rest and mobility
An example week, not your plan. Your coach sets the real numbers from where you are now.
Questions
I was injured. When can I start?
When your doctor or physio says you can. We are coaches, not medics.
Will I be the slowest?
Every session has pace groups, and the Monday Open Run has every level.
From the journal
Common running injuries and how to avoid them
A plain guide to the aches runners get most often, what usually causes them, and how to lower your risk.
Build your weekly kilometres slowly
Add a little at a time, and take an easier week every so often.
Getting out the door when you don't feel like it
Lay out your kit, lower the bar, and run with people who expect you.