For women who ran before pregnancy. Twelve weeks that rebuild what running needs after birth: walking, pelvic floor, strength and a static bike, then hops, grounded running and short walk-runs. Weeks count from your return to exercise, and you move on when your body says so, not the calendar. Ends with a readiness check for Part 2. Inspired by the Cardiff Metropolitan University return-to-running guide.
12 weeks; 6 sessions a week; peaking in week 10.
| Week | Phase | Sessions | Volume (min) | Focus |
|---|---|---|---|---|
| 1 | base | 6 | 105 | — |
| 2 | base | 6 | 115 | — |
| 3 | base | 6 | 125 | — |
| 4 | base | 6 | 135 | — |
| 5 | base | 6 | 145 | — |
| 6 | base | 6 | 155 | — |
| 7 | build | 6 | 165 | — |
| 8 | build | 6 | 165 | — |
| 9 | build | 6 | 165 | — |
| 10 | build | 6 | 175 | — |
| 11 | build | 6 | 165 | — |
| 12 | build | 6 | 155 | — |