{"id":887022,"date":"2026-09-10T15:00:22","date_gmt":"2026-09-10T15:00:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/887022\/"},"modified":"2026-09-10T15:00:22","modified_gmt":"2026-09-10T15:00:22","slug":"4-week-fall-comeback-training-plan-for-runners-who-took-the-summer-off","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/887022\/","title":{"rendered":"4-Week Fall Comeback Training Plan for Runners Who Took the Summer Off"},"content":{"rendered":"

Whether you\u2019re eager for the cooler months ahead or sad the year\u2019s hottest days are behind us, there\u2019s no denying this summer was a scorcher. And if you\u2019re a runner who does their best to dodge the heat and humidity<\/a>, you might not have gotten in all the miles you wanted over the past few months.<\/p>\n

Even if you didn\u2019t run much (or at all!) this summer, you can still rebuild your fitness in time for the best running season of the year (in our opinion!). As the air cools and you feel the hype and motivation of fall marathon season, we have the plan you need to build back your fitness.<\/p>\n

This training plan helps you reestablish a solid muscular and aerobic fitness base<\/a> in just four weeks with a combination of running, cross-training, and strength work<\/a>.<\/p>\n

The goal of this plan is to get you moving again and to build a consistent running routine, explains creator Will Baldwin<\/a>, a USATF- and VDOT-certified run coach and 2:21 marathoner. Over the next four weeks, you\u2019ll incorporate strength work and small doses of speed to help you reestablish the base fitness you need for more race-specific training.<\/p>\n

This plan is designed for those who do have some previous running experience. Ideally, you\u2019ll already be familiar with racing at least the 5K distance. (If you\u2019re a complete beginner, check out our couch-to-5K plan<\/a>!)<\/p>\n

Take note that, because consistency is crucial to making training a habit, this plan does ask you to commit to at least six days of activity per week. That said, not all of those days include running, and you have the option to substitute lower-intensity cross-training<\/a> days, if needed, to ensure you recover between workouts. But if you stick to this schedule, at the end of four weeks, you\u2019ll have built the strength and endurance you need to run confidently and put a race on your calendar or simply run stronger through fall.<\/p>\n

Download PlanWhat to Know About This Plan <\/p>\n

During this plan, you will rebuild your fitness base with a variety of workouts. These include run\/walk efforts, easy runs<\/a>, strength training, cross-training, and strides. Here\u2019s a brief description of how to do each and what benefits you can expect from them.<\/p>\n

Run\/Walks <\/p>\n

These workouts include alternating running and walking intervals. Run\/walks<\/a> should be done at an easy, comfortable effort. To gauge your pace, you can use the \u201ctalk test\u201d\u2014you should be able to speak in complete sentences throughout your run\/walks.<\/p>\n

Aim for an overall rate of perceived exertion (RPE<\/a>) of 3 to 4 out of 10, with 10 being all-out effort. These sessions will help you accumulate more time on your feet while providing additional periods of rest to ensure the overall intensity falls slightly below that of your easy runs.<\/p>\n

Consider these workouts active recovery<\/a> days to help you build your consistency and your aerobic fitness.<\/p>\n

Easy Runs <\/p>\n

These workouts should feel just as they sound: easy. Run at an effort that allows you to have a conversation. If you\u2019re huffing and puffing, you\u2019re going too fast. Try to start them extra slow and light so you finish strong. Aim for an RPE<\/a> of less than 5 out of 10. These runs aid recovery and help build your aerobic capacity so you can handle more miles.<\/p>\n

Strides <\/p>\n

Strides<\/a> are 30-second bouts of faster running, but they are not sprints. You should remain relaxed while doing strides and focus on maintaining good running form. Aim for an RPE of 7 to 8 during the bursts of hard effort. The purpose of strides is to get your fast-twitch muscle fibers firing and reinforce the mechanics of running at higher speeds.<\/p>\n

\"\"<\/p>\n

How to Do Strides<\/p>\n

Start by running very easy for 10 seconds. Focus on taking short, quick steps while keeping torso tall and relaxed. Gradually increase speed for about 15 seconds. Then decelerate for about 5 seconds until you slow to a walk. Take a 1 min walk\/jog break in between each rep for recovery before starting your next stride.Strength Training <\/p>\n

Incorporating targeted strength work<\/a> as you return to running can help improve fatigue resistance in the major muscle groups you use when you run. Additionally, shoring up any weak areas you have while training can also lower your injury risk<\/a> as you continue building mileage. Below are detailed instructions for how to do each of the exercises listed in this plan.<\/p>\n

\"\"<\/p>\n

Lateral Band Monster Walk<\/p>\n

Loop a resistance band around both legs just above the knees.Stand with feet shoulder-width apart, knees slightly bent, core engaged.Take a small step to the left with left foot, immediately followed by the right foot. Maintain resistance on the band.Repeat for 15 seconds in each direction. \"\"<\/p>\n

Single-Leg Standing Fire Hydrant<\/p>\n

Loop resistance band around both legs just above the knees.Stand with feet shoulder-width apart, knees slightly bent, core engaged. Shift weight onto left leg and bend right knee to about 90 degrees. This is the starting position.Lift knee up and out to the side.Lower knee back down to starting position. Repeat for 8 reps.Then switch sides. \"\"<\/p>\n

Tiptoe Farmer\u2019s Carry<\/p>\n

Hold a dumbbell or kettlebell in each hand down by sides.Lift heels off floor so you\u2019re on balls of feet. Pull shoulders back and down and engage core. Take slow, controlled steps forward, staying high on toes without letting heels touch the ground.Repeat for 30 seconds.\"\"<\/p>\n

Touch Squat<\/p>\n

Stand with feet slightly wider than shoulder-width apart, with toes turned slightly out. Send hips down and back, bending knees, to lower into a squat like you\u2019re sitting in a chair. At the bottom, raise arms straight up overhead while maintaining a deep squat position. Drive through feet to stand up. Lower arms at the top of the squat.Repeat for 4 reps.\"\"<\/p>\n

Bird Dog<\/p>\n

Start on all fours with wrists under shoulders, knees under hips, toes tucked, and back flat. Extend right arm and left leg straight out until they\u2019re parallel to the floor. Maintain a flat back, level hips, and focus on pulling belly button up toward spine to keep core engaged. Return to all fours.Repeat on opposite side. Continue alternating for 8 reps per side.\"\"<\/p>\n

Dead Bug<\/p>\n

Lie faceup, both legs lifted, knees bent 90 degrees and placed directly over hips.Extend both arms straight up, hands in line with shoulders. This is the starting position.Extend left leg straight out, lowering it toward the floor. Simultaneously extend right arm overhead, also lowering it toward the floor.Pause, then return to starting position.Repeat on opposite side.Continue alternating for 8 reps per side.\"\"<\/p>\n

Plank Complex<\/p>\n

Start in a plank position with feet hip-width apart, back flat, and core engaged. Bring left knee up to right elbow, then return to plank.Bring right knee up to left elbow, then return to plank.Lift left leg up, heel reaching toward the ceiling, then lower back down. Lift right leg up, heel reaching toward the ceiling, then lower back down.That\u2019s 1 rep. Repeat for 5 reps. \"\"<\/p>\n

Bicycle Crunch<\/p>\n

Lie faceup with both hands behind head, knees bent 90 degrees and held over hips. Lift shoulders off floor. Rotate to left, bringing right shoulder toward left knee, while extending right leg straight out. Reverse to draw left shoulder to right knee as you extend left leg straight. Continue alternating for 20 reps per side.\"\"<\/p>\n

Bent-Over Row<\/p>\n

Stand with feet hip-width apart. Hinge at hips by sending glutes straight back, back flat and core engaged. Hold a dumbbell in each hand, arms straight, palms facing each other. Pull shoulders down and back. This is the starting position. Pull both dumbbells back to hips, keeping elbows close to sides. Squeeze shoulder blades together, making sure they\u2019re down and back, with spine straight. Lower dumbbells back to starting position. Repeat for 8 reps.\"\"<\/p>\n

Bicep Curl<\/p>\n

Start standing with feet shoulder-width apart, arms at sides, holding a medium-weight dumbbell in each hand with palms facing up. Bend both elbows to bring dumbbells toward shoulders. Keep elbows close to the torso. Lower the dumbbells back down and straighten arms. Repeat for 8 reps.\"\"<\/p>\n

Rear Delt Fly<\/p>\n

Start standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, palms facing each other. Maintaining a flat back and neutral neck, hinge at hips and allow arms to hang straight down. Engage core and draw shoulders down and back, back flat. This is the starting position.With elbows slightly bent, lift arms up and out to sides to shoulder height, like you\u2019re spreading your wings. Lower weights to the starting position. Repeat for 8 reps. \"\"<\/p>\n

Single-Leg Shoulder Press<\/p>\n

Stand tall with feet shoulder-width apart. Hold a dumbbell in right hand at shoulder level, elbow bent.Lift left knee to a 90-degree angle.Press the weight straight up overhead, extending arm, bicep by ear. Slowly lower the weight back down to shoulder. Repeat for 8 reps per side. <\/p>\n

CHECK OUR GUIDE TO STRENGTH TRAINING<\/a><\/p>\n

How to Make This Plan Work for YouWeeks 1 and 2 <\/p>\n

Baldwin says that when we\u2019re just getting back into running after a break, it can be tough to keep efforts easy<\/a> and not overdo it, because we\u2019re eager to ramp up the intensity quickly. But he explains that it\u2019s crucial to exercise restraint as we\u2019re building back fitness.<\/p>\n

\u201cThe most important thing we can do is give our body consistent, low-level stimulus. It can still be incredibly beneficial even when we\u2019re not going really hard,\u201d he says. \u201cOnce we\u2019ve put some consistent weeks under us, it\u2019s going to be easy to ramp up training<\/a> safely.\u201d<\/p>\n

During the first and second weeks of this plan, you\u2019ll focus most of your energy on getting into the rhythm of running regularly again and doing strength work consistently. Baldwin reminds runners that how consistent you are in the early weeks is incredibly important to how safely you\u2019ll be able to progress through the harder workouts<\/a> later.<\/p>\n

If you\u2019re feeling strong and healthy by the middle of Week 2, you can increase your training load slightly by adding an easy run on your cross-training day. But be sure to listen to your body; if you aren\u2019t ready to add in that extra run, don\u2019t force the effort, Baldwin says.<\/p>\n

Weeks 3 and 4 <\/p>\n

By the third week of this plan, you\u2019ll begin to gradually increase the intensity of your workouts. In Week 3, you\u2019ll substitute your usual strides with an uphill variation; you won\u2019t do your strides any differently, but you will need to do them on an incline.<\/p>\n

To do this, find a hill\u2014grass, gravel, pavement, or treadmill will all work\u2014with about a 4 to 6 percent grade. (For reference, most commercial treadmills<\/a> that you\u2019ll find at the gym have a maximum incline of 15 percent. We\u2019re looking for an incline that is about one-third of that.) You\u2019ll know you\u2019ve found a suitable hill<\/a> if it challenges you, but you can still run fairly fast up it without significantly altering your form.<\/p>\n

Do the strides up the hill for 20 seconds, and then walk back down the hill to recover. Doing your strides on an incline not only raises the intensity but also helps encourage good form<\/a> and power development, Baldwin explains.<\/p>\n

Finally, in the last week and on the final day of this plan, you\u2019ll do your first interval workout. After a 20-minute warmup jog, walk for two minutes to catch your breath. From there, you\u2019ll alternate one minute of running and one minute of easy jogging for a total of 30 minutes (15 minutes of running and 15 minutes of easy jogging in total).<\/p>\n

The running portions of the workout should be at an RPE of about 7 out of 10. This equates to about the same effort you\u2019d exert during a 10K or half marathon<\/a> race. During the \u201coff\u201d minutes, you should be able to maintain an easy jog. If you have to walk in order to recover before the next set, that means you need to slow down during the faster portions of the workout, Baldwin says.<\/p>\n

Tips for Returning to Running After a BreakDon\u2019t Force It <\/p>\n

\u201cWhen we\u2019re exercising regularly, our body gets resilient to the demands of our workout routine. But if we take some time off\u2014or we\u2019re inconsistent\u2014we lose a lot of that resiliency in our bones, tendons, tissues, and ligaments,\u201d Baldwin says. Because of this, our muscles and aerobic system<\/a> might feel ready to do things that our bones and tissues aren\u2019t quite ready for yet.<\/p>\n

So if we go too hard too soon, that can set us up for injury<\/a>, explains Baldwin. \u201cRenewing our commitment to running means letting our body know that this is going to be a regular routine. We need to respect our body\u2019s timeline and give it time to adapt as we come back to fitness,\u201d he says.<\/p>\n

Let Go of Numbers <\/p>\n

If we\u2019re coming off some downtime, especially if it\u2019s still a little hot and humid, our old paces are probably going to feel much harder than we remember them, says Baldwin. Your breathing might be more labored, and you may notice that your heart rate<\/a> is higher during your daily runs. These things can feel discouraging, but try not to get too much in your head about it. Accept them as part of the process.<\/p>\n

As you progress through this plan, you\u2019ll want to let go of paces and metrics and instead focus solely on your effort.<\/p>\n

For many runners, it can be helpful to just leave the watch at home<\/a> entirely so you don\u2019t know the distance you\u2019ve covered on a run. Instead, set a timer on your phone to keep track of how many minutes you\u2019re on the road. Or, right before you head out, set an alarm before the time your run should be finished, so you don\u2019t have to keep your eye on the clock. \u201cJust be in the moment and enjoy moving your body,\u201d says Baldwin.<\/p>\n

Be Kind to Yourself <\/p>\n

If running feels much harder<\/a> than you remember it being in the spring, don\u2019t beat yourself up for it. Remember that you\u2019re exactly where you need to be right now in your running journey, and that we can\u2019t force fitness. \u201cAvoid the urge to overcompensate for the time you took off,\u201d Baldwin says.<\/p>\n

Instead, realize and accept that you\u2019re in a different place now, and that\u2019s okay, he adds. Even though some days will be hard, use them as an opportunity to learn about yourself as a runner: See how you respond to setbacks, find what motivates you<\/a> to keep going, and consider why running\u2014and other runners\u2014have brought you so much joy in the past.<\/p>\n

\"Headshot<\/p>\n

Morgan is a gear editor who has been with Runner\u2019s World since 2017. She started as an intern ghostwriting The Warmup, a bygone version of the daily RW newsletter. Now, she tests and reviews anything you might find on runners\u2019 feet-from crew socks and compression boots to carbon-plated super shoes.<\/p>\n

A lifelong runner and shoe geek, Morgan has been chasing the perfect pair of kicks since she joined her grade school cross-country team. Since then, she ran as a Division I walk-on for the cross-country and track & field teams at the University of Delaware, where she studied English and Biology. She has one full marathon under her belt, and has raced more halfs and 5Ks than she can count.<\/p>\n","protected":false},"excerpt":{"rendered":"Whether you\u2019re eager for the cooler months ahead or sad the year\u2019s hottest days are behind us, there\u2019s…\n","protected":false},"author":2,"featured_media":887023,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,297640,137,143426],"class_list":["post-887022","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-fitness","tag-fitr","tag-health","tag-lifeservice"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/887022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=887022"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/887022\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/887023"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=887022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=887022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=887022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}