Coach

From the Coach guide

The return starts with what happened while you were away.

Your return depends on how long you were away and whether you kept running.

Up to 5 days

Resume, with no hard sessions for 2 days.

6–14 days

Every run is easy for 1 week, at 75% of the planned distance.

15–28 days

Every run is easy for 2 weeks, at 50% of the planned distance, with pace targets about 60 seconds per mile slower.

More than 28 days

Rebuild from 50% of the lowest recent full week, with no hard sessions for 2 weeks.

Active while away

If your daily steps while away are at least 1.5× your usual day, your return is one step lighter. This does not apply after you were sick or injured.

Not much block left

If easing back in would leave less than 7 days of the block, Coach suggests starting a new block with Update plan instead.

Travel pause

When you log at least 1 run during a travel pause, Coach selects the lightest return rule: resume with 2 days before hard sessions.

Research and limits.

Coaching convention

Coming back from time off is slower than you'd like

A recorded break changes the starting point for your next training days.

The return table is an app default, not a clinically validated return-to-running protocol. It does not establish when it is safe to resume after illness or injury. The step rule for an active time away is also an app default, set from a small number of real trips.

What this does not show

Treat this as an explanation of how the app schedules a return, not clearance to resume exercise.

Coaching convention

Travel isn't the same as time off

Logged running during travel distinguishes that pause from a complete break.

The travel exception is an app choice. No direct evidence is cited for selecting this return rule from a logged travel run.

What this does not show

Treat this as an explanation of how the app schedules a return, not clearance to resume exercise.