Heart Rate Zone Calculator — 5-Zone Training Guide
What heart rate should you train at? Enter your age and resting HR to get personalized 5-zone training ranges using the Karvonen formula or max HR method.
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Free 4-Week Return to Running Plan · Walk-Run Progression
4 weeks · walk-run progression · after medical clearance · free
Walk → Walk-Jog → Easy Run → Return
Training Schedule
WEEK 1
Gradual Return
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Rest | Full recovery and adaptation | |
| Day 2 | Easy 6km | Wake up the body, promote blood flow | |
| Day 3 | Rest / very easy 4km | Active recovery, keep legs loose | |
| Day 4 | Cross-training (cycling, swimming, or strength) | Active recovery + injury prevention | |
| Day 5 | Rest | Full recovery and adaptation | |
| Day 6 | Easy 6km | Wake up the body, promote blood flow | |
| Day 7 | Rest / very easy 4km | Active recovery, keep legs loose |
WEEK 2
Gradual Return
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 8 | Rest | Full recovery and adaptation | |
| Day 9 | Easy 6km | Wake up the body, promote blood flow | |
| Day 10 | Rest / very easy 4km | Active recovery, keep legs loose | |
| Day 11 | Cross-training (cycling, swimming, or strength) | Active recovery + injury prevention | |
| Day 12 | Rest | Full recovery and adaptation | |
| Day 13 | Easy 6km | Wake up the body, promote blood flow | |
| Day 14 | Rest / very easy 4km | Active recovery, keep legs loose |
WEEK 3
Gradual Return
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 15 | Rest | Full recovery and adaptation | |
| Day 16 | Easy 6km | Wake up the body, promote blood flow | |
| Day 17 | Rest / very easy 4km | Active recovery, keep legs loose | |
| Day 18 | Cross-training (cycling, swimming, or strength) | Active recovery + injury prevention | |
| Day 19 | Rest | Full recovery and adaptation | |
| Day 20 | Easy 6km | Wake up the body, promote blood flow | |
| Day 21 | Rest / very easy 4km | Active recovery, keep legs loose |
WEEK 4
Gradual Return
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 22 | Rest | Full recovery and adaptation | |
| Day 23 | Easy 6km | Wake up the body, promote blood flow | |
| Day 24 | Rest / very easy 4km | Active recovery, keep legs loose | |
| Day 25 | Cross-training (cycling, swimming, or strength) | Active recovery + injury prevention | |
| Day 26 | Rest | Full recovery and adaptation | |
| Day 27 | Easy 6km | Wake up the body, promote blood flow | |
| Day 28 | Rest / very easy 4km | Active recovery, keep legs loose |
Notes
Consult a medical professional before returning to running after injury
Pain is a stop signal — if it hurts, walk instead
Cross-training (swimming, cycling) maintains fitness without impact stress
Patience — a 4-week comeback now prevents a 4-month setback later
Free 4-Week Return to Running Plan · Walk-Run Progression
4 weeks · walk-run progression · after medical clearance · free
Walk → Walk-Jog → Easy Run → Return
Training Schedule
Phase 1
Gradual Return
W1 – W4
W1
D1
Rest
Full recovery and adaptation
D2
Easy 6km
Wake up the body, promote blood flow
D3
Rest
Active recovery, keep legs loose
D4
Cross-training…
Active recovery + injury prevention
D5
Rest
Full recovery and adaptation
D6
Easy 6km
Wake up the body, promote blood flow
D7
Rest
Active recovery, keep legs loose
W2
D8
Rest
Full recovery and adaptation
D9
Easy 6km
Wake up the body, promote blood flow
D10
Rest
Active recovery, keep legs loose
D11
Cross-training…
Active recovery + injury prevention
D12
Rest
Full recovery and adaptation
D13
Easy 6km
Wake up the body, promote blood flow
D14
Rest
Active recovery, keep legs loose
W3
D15
Rest
Full recovery and adaptation
D16
Easy 6km
Wake up the body, promote blood flow
D17
Rest
Active recovery, keep legs loose
D18
Cross-training…
Active recovery + injury prevention
D19
Rest
Full recovery and adaptation
D20
Easy 6km
Wake up the body, promote blood flow
D21
Rest
Active recovery, keep legs loose
W4
D22
Rest
Full recovery and adaptation
D23
Easy 6km
Wake up the body, promote blood flow
D24
Rest
Active recovery, keep legs loose
D25
Cross-training…
Active recovery + injury prevention
D26
Rest
Full recovery and adaptation
D27
Easy 6km
Wake up the body, promote blood flow
D28
Rest
Active recovery, keep legs loose
See a medical pro first
Pain is a stop signal
Cross-train: swim, cycle
Patience prevents re-injury
Rest
Easy
Easy + Strides
Easy + Hills
Easy + Race-Pace
Tempo / MP
Intervals / VO2
Long Run
Race