🏃♀️ Return to Running — The Right Way
Been injured? Ready to get back to running without risking another setback?
Our 10-Week Return to Running Plan is designed by physiotherapist, elite runner and running coach Mark Green to help you rebuild strength, confidence, and mileage — without re-injury.
Whether you’re recovering from a calf tear, plantar fasciitis, bone stress, or another common running injury, this plan gives you the structure and support you need to make a smart, safe comeback.
How the plan works
10 Week Plan
A daily program to build your running volume safely
10 Weeks of Progressive Run-Walk Intervals
Gradually increase your running load — with clear instructions on when and how to progress based on how your body responds
Stretching & Mobility Routines
Release tight hips, calves, and hamstrings to improve your form and prevent re-injury
Tips to Monitor Progress & Setbacks
Know when to push forward — and when to pull back. Learn how to listen to your body and adjust if niggles return
Strength & Stability Workouts
Target weak links that often lead to injury. Each week includes guided bodyweight sessions you can do at home
Online Community
To help keep you on track and motivated
🔎 Who Is This Plan For?
✅ You’ve had a running injury and taken some time off
✅ Your pain is now 2-3/10 in daily life but you’re worried about returning to training
✅ You want to run again — but smarter this time
✅ You need a proven structure that eases you back in safely
Then this plan is for you.
🧠 Why It Works
Too many runners make the same mistake after injury:
They come back too fast, too soon — and end up injured again.
This plan removes the guesswork. You’ll know exactly:
✔️ How far to run
✔️ How fast to go
✔️ What signs to watch out for
✔️ What to do if discomfort returns
Backed by decades of physio and coaching experience, it’s designed to rebuild your fitness and your confidence.
Cross Training For injured runners Load
Intensity
1 / 5
Strength
2 / 5
Endurance
1 / 5
Training Load
1 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I am happy to report that I just finished week 4 of the Return to Running Plan and am starting week 5 tomorrow. Things are going great. I have really been focusing on my running form from your video, standing tall and small steps. I want to thank you for the service you provide as I have no idea what I would have done without this program as guidance, I feel like I would have just ended up re-injured again or just been discouraged to the point I would have stopped running.
Shaun McCready
Your Program gave me the confidence I needed. I was coming back from a torn meniscus and I am a triathlete. I followed your program exactly and it worked! I am now confidently building to an Ironman later this summer. The program gave me the confidence that I was not coming back too quickly and that my fitness would continue to build as well. Without your program, I don’t know what I would have done. My PT didn’t know how to bring me back and neither did my coach at the time.
Colleen Capper
Frequently asked questions
Do I need to be completely pain-free to start?
No. If you have an overuse injury and your pain is at a level of 2/10 or 3/10 then you can start week 1 of this program. If you’re still limping or sore you should continue cross training and rehab before beginning this program.
What if I get sore during the plan?
You’ll learn exactly how to modify the program if symptoms flare up. Small tweaks early can prevent bigger problems later — and we’ll show you how.
Can I use this after any injury?
Yes — it’s designed to support recovery from most common running injuries, including soft tissue (like calf strains, achilles tendonitis, plantar fasciitis, glute pain) and bone stress injuries. Your pain needs to be at a level of 2/10 or 3/10 before you can start on week 1.
How is this different from just starting to run again on my own?
This plan is physiotherapist-designed, with a proven structure to rebuild safely. It includes body maintenance, strength work, and progress tracking — the things most runners skip (and then get hurt again).
How long do I get access?
Forever. Pay once, use it as many times as you need.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
