New

Return to Running

Physio Room

Coach

Cassie Santana

Coming back from an injury, time off, or just getting started? Return to Running is a 12-week, physio-designed walk-to-run program that rebuilds your running gradually, so your body has time to adapt.

Three sessions a week take you through six phases, from 4-minute walks with 1-minute runs to a 30-minute continuous run by week 9, then build you up to 40 minutes by week 12. Every interval is laid out in the TrainHeroic app, so you always know exactly what to do.

$199

Get Return to Running

Run again with confidence

Small, steady increases in running time give your muscles, tendons and joints time to adapt, so you can rebuild without guessing how much is too much.

Created by the Physio Room physical therapy team, who work with runners every day. Each phase builds on the last at a pace your body can handle.

Fits a busy week

Just three sessions a week, 15 to 40 minutes each, with rest days built in between so you recover and come back stronger.

A clear finish line

Run 30 minutes without a walk break by week 9, then build to 40 minutes by week 12. A solid base for your first 5K, your next training plan, or simply enjoying your runs again.

Features

Programming 3 days per week

Timed walk/run intervals three days a week, progressing through six phases to a 40-minute continuous run.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Running shoes

Recommended

Watch or phone timer

Sample Week

Week 1 of 12-week program

Sunday

Phase 1: Walk 4 / Run 1 x 3

Walk

@ 4:00

Run

@ 1:00

Tuesday

Phase 1: Walk 4 / Run 1 x 4

Walk

@ 4:00

Run

@ 1:00

Thursday

Phase 1: Walk 4 / Run 1 x 5

Walk

@ 4:00

Run

@ 1:00

Coach

More from Physio Room

Cassie Santana

Cassie is Physio Room's Director of Strength Training, a licensed Physical Therapy Assistant, CSCS and POSE Certified Running Specialist. She bridges rehab and performance, helping runners move from injury back to training. An avid runner with four half marathons behind her and a marathon in the works, she has also coached high school cross country and track.

Your 40-minute run is 12 weeks away

No guesswork, no all-or-nothing comebacks. Just a clear, physio-designed plan that takes you from walk breaks to running 40 minutes straight. Start Return to Running and take your first step back today.

Get Return to Running

FAQs

Who is this program for?

Runners coming back after an injury, surgery, pregnancy or a long break, and new runners who want a safe, structured start. If you're currently injured or in pain, check with your physical therapist or doctor before starting.

What if a session feels too hard?

Repeat the previous week before moving on. Some mild soreness is normal as you rebuild, but pain that changes how you run or lingers into the next day is a sign to back off and get it checked.

How fast should I run?

Slow enough that you could hold a conversation. The goal is building time on your feet, not speed. You can do every session outdoors or on a treadmill.

What if I miss a day?

Just pick up where you left off. If you've missed more than a week, repeat the last week you completed before moving forward. You keep lifetime access, so there's no rush.