Starting running after a long layoff is a common occurrence among runners.
Your layoff can be for multiple reasons—injury, stress, and time all play into time away from running. As we know, consistent running is crucial if you want to see improvements in your running and fitness. But travel, injury, and family commitments can derail your goals. In fact, everyone who has been running for multiple years has had to stop for one reason or another. In short, it happens to over 70% of runners, and what you choose to do afterward is what matters.
Below, we follow a 5k runner during a period of 2 weeks, 3 weeks, 4 weeks, and over 2 months of time off. The fitness lost is calculated on a runner finishing a 5k event in 20 minutes.
Running After Two Weeks Off – What Happens?
One of the most common questions I get when people return to running after 2 weeks off is, “How much fitness have I lost?” As runners, we are used to having a rest day each week, and after two weeks off we generally think it will ruin our fitness.
Generally, having two weeks off will see a 6% reduction in VO2 max and very small reductions in muscle power. So typically, for most athletes, two weeks’ rest isn’t going to cause much damage. Although it will take you a few days to get back into the swing of things and get that “running” feeling back again.
After you take all this into consideration, the 5k runner has potentially lost around 1 minute 5 seconds, bringing their time to 21:05. When you start running again after 2 weeks off, it is recommended that the first week of training is recovery running, slowly increasing the volume by some minutes each run. You should start to see your overall mileage return to normal in the next few weeks.
Performance Decline After Three Weeks Off
Starting running after 3 weeks off is where you begin to see a higher decline in performance. When you start back running, it takes a slightly longer period to find your running rhythm again. It is estimated that during these three weeks, we will see an 8–10% reduction in VO2 max and a decrease in muscle power.
Looking at this 8–10% loss in fitness, our 5k runner is now looking at a time loss of 2–2.5 minutes, dropping their finishing time to 22:00–22:30 minutes.
Once you are back to running, it’s important to start easy and slowly increase the mileage again. It is recommended that the first 10 days consist of easy running and that you avoid intensity for the first 2 weeks. If you have come back from an injury, it could be a wise idea to include some walking intervals to test the injury.
After a Month of No Running – What Happens?
Once you begin to start running again after 4 weeks, your body will be in quite a shock. Both your form and fitness feel foreign, and your average speed has declined.
Because you have been dormant for the past month and are starting running after a long layoff, expect to see a 12% reduction in VO2 and a decrease in muscle power. Our 5k runner would expect a performance of around 23:00. This means that after 4 weeks off, we have seen a speed loss of 3 minutes.
From the first two weeks of rest until now, we have seen a large decrease in overall fitness from 20 minutes to 23 minutes, showing you that 4 weeks off training can have a serious impact on your fitness.
After 4 weeks of no running, the time to get back to normal training increases dramatically. If you have come back from a serious injury, expect to include walking intervals while you increase the running for the first two weeks.
To reach back to your previous mileage, you are at least looking at a 4-week period for most people. Remember, 4 weeks is a long time, and coming back to running too quickly can cause more harm than good.
Performance Decline Starts After Two Months
Without running after 2 months off, you would expect to see a huge decline in performance, and this is the case. From 1 month of rest to 2 months, you can expect a 19% reduction in VO2 max and a much larger decrease in muscle power than 2–4 weeks of rest. By this time, your 5k fitness has dropped rapidly to 24 minutes.
After the 2 months of not running, anything greater will see your VO2 max decrease to 25.7% or more, while your muscle power continues to decline. Depending on how much time after two months you had off, you would expect to see a result of 25:30 or slower. This just shows that our 5k runner has dropped more than 5 minutes over a period of two months.
Two months or more off training is a long period of time for any sport. If you have been injured during this period, then it was a very serious injury. If the time away was caused by commitments, travel, or loss of motivation, you can still expect to see a long road ahead to increase your fitness, VO2, and muscle power.
It is extremely important after not running for two months that you follow some structure. This helps get you back running as safely as possible. Spend at least the first 2–3 weeks incorporating some walking in the runs and keep the distances short. After each week has passed, try to increase the runs slightly or reduce the walking.
Starting Running Again After a Break
Getting back into running after time away isn’t as simple as lacing up your shoes and hitting the pavement. In fact, one of the most common missteps runners make is diving back in at full tilt—trying to match the pace or mileage they hit before the break. The result? Injury, exhaustion, and a frustrating lack of progress.
So, what’s the right way to return? It starts with restraint.
For the first two weeks, skip the intervals and long runs. Don’t chase intensity. Your focus should be on reestablishing rhythm and routine. If you’re not used to higher weekly volumes, ease into things with runs every other day. This gives your body time to adapt, while still reactivating your aerobic base.
Pay close attention to the signals your body sends. A little soreness? Expected. Lingering pain or sharp discomfort? That’s your cue to back off—or better yet, speak with a physiotherapist or coach before resuming full training. If your break was due to injury, guidance becomes even more critical.
As you continue, build slowly. Gradual progression—think a 10–15% increase in weekly mileage—is far safer than pushing hard too soon. Resist the urge to “make up” for lost time. Fitness will return, but only if you respect the process.
The big takeaway? Patience pays off. A mindful, well-paced return can lay the groundwork for consistent, injury-free running down the road. Rushing back might feel satisfying in the short term, but it’s the measured, steady path that truly leads you forward.
Beginner Return to Running Plan (4 Weeks)
| Week | Sessions | Time | Format | Focus |
|---|---|---|---|---|
| Week 1 | 3 sessions | 20–25 mins | Walk 2 min / Run 1 min (x6–8) | Comfort, rhythm, injury-free movement |
| Week 2 | 3–4 sessions | 25–30 mins | Walk 90 sec / Run 90 sec (x6–8) | Build aerobic base slowly |
| Week 3 | 4 sessions | 30–35 mins | Walk 1 min / Run 2 min (x6–8) | Improve endurance, maintain form |
| Week 4 | 4–5 sessions | 30–40 mins | Walk 1 min / Run 3–4 min (x5–7) | Transition to more running, less walking |
Intermediate Runner Return Plan
| Week | Sessions | Time | Intensity | Notes |
|---|---|---|---|---|
| Week 1 | 3 runs | 15–25 mins | Easy pace + walk breaks | Focus on form and feel. No intensity. |
| Week 2 | 3–4 runs | 20–30 mins | Easy running | Add strides to 1 run. Avoid fatigue. |
| Week 3 | 4 runs | 25–35 mins | Easy + light progression finish | Reintroduce effort gradually. No workouts yet. |
| Week 4 | 4–5 runs | 30–40 mins | Mostly easy, 1 short tempo | Include one moderate effort run. |
Frequently Asked Questions
How does a break affect my 5K performance?
Even short breaks can slow your 5K time. A 2-week break might cost you around 1 minute 5 seconds, while longer breaks lead to greater declines in VO2 max and muscle power.
