For women who ran before pregnancy and have passed the readiness check at the end of Part 1. Six weeks of walk-runs, three times a week, building to 20 minutes of continuous running, with heavier strength work and the last hops and jumps. One change a week, time and effort only, and symptoms always decide. Inspired by the Cardiff Metropolitan University return-to-running guide.
6 weeks; 6 sessions a week; peaking in week 3.
| Week | Phase | Sessions | Volume (min) | Focus |
|---|---|---|---|---|
| 1 | build | 6 | 135 | — |
| 2 | build | 6 | 135 | — |
| 3 | build | 6 | 160 | — |
| 4 | build | 6 | 160 | — |
| 5 | build | 6 | 160 | — |
| 6 | build | 6 | 160 | — |