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POSTPARTUM RETURN TO RUNNING:
6 WEEK PROGRAM
Rebuild your endurance and confidence with this evidence-based 6-week postpartum return-to-run program. 
Start Running Again
Get Back to Running Safely After Baby: A 6-Week Evidence-Based Plan
Not sure how to start running again after having a baby? Worried about injury or not feeling strong enough? After years of helping moms one-on-one get back into training, I designed Rebuild & Run for you to have expert guidance in your pocket. This isn’t just another Couch to 5K pdf—this is a research-backed postpartum running plan designed specifically for moms rebuilding strength and impact tolerance - the right way.
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What's inside the program
4 weekly workouts—including run/walk intervals and strength—delivered through a free app to help you ease back into running with confidence.
6-week structured plan
3 progressive runs per week
1 strength workout per week


direct messaging with your coach
Who is this Program for?
This program is your step-by-step blueprint for getting back to running in a safe, progressive way. Postpartum is for life—whether you're 6 months or 6 years postpartum, this plan is designed to meet you where you’re at. It’s perfect for anyone returning to movement after time away, whether due to childbirth, injury, or the realities of life. Whether you're newly postpartum, rebuilding endurance later in your journey, or simply want a solid foundation before hitting the trails again, this easy-to-follow program will guide you all the way to a strong and confident 5 kilometres.
New moms who want to Start running 

This program is designed for postpartum moms who are ready to return to running after sufficient rest, recovery, and healing—and with their doctor’s clearance. Follow a gradual, structured plan that supports core and pelvic floor function, with evidence-based progressions to guide you every step of the way.

Runners who want to rebuild strength & running capacity postpartum
Whether you’ve been away from running for a few months or a few years, this plan is here to help you rebuild the strength and endurance needed to return with confidence. As a runner myself, I know how hard it is to step away from something that brings so much joy—and how tempting it can be to jump back in too soon. But slow is fast in the beginning. Your body needs time to gradually adapt to the demands of running again, and that’s exactly what this program is designed to support.
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anyone worried about injury or pain when returning to high impact
When we return to running—especially postpartum—it’s common for new aches and pains to pop up. This program is designed to help reduce those risks by starting with light walk/run intervals and gradually building your tolerance to impact. By easing into it with a logical, strength-supported progression, we can help mitigate the risk for common running-related injuries that tend to creep up when we do too much, too soon.
New moms who want to Start running 

This program is designed for postpartum moms who are ready to return to running after sufficient rest, recovery, and healing—and with their doctor’s clearance. Follow a gradual, structured plan that supports core and pelvic floor function, with evidence-based progressions to guide you every step of the way.

anyone worried about injury or pain when returning to high impact
When we return to running—especially postpartum—it’s common for new aches and pains to pop up. This program is designed to help reduce those risks by starting with light walk/run intervals and gradually building your tolerance to impact. By easing into it with a logical, strength-supported progression, we can help mitigate the risk for common running-related injuries that tend to creep up when we do too much, too soon.
Runners who want to rebuild strength & running capacity postpartum
Whether you’ve been away from running for a few months or a few years, this plan is here to help you rebuild the strength and endurance needed to return with confidence. As a runner myself, I know how hard it is to step away from something that brings so much joy—and how tempting it can be to jump back in too soon. But slow is fast in the beginning. Your body needs time to gradually adapt to the demands of running again, and that’s exactly what this program is designed to support.
Learn More
Get lifetime access when you sign up
The program is delivered through a free app, with download instructions provided after purchase. You’ll have lifetime access, so you can start whenever you're ready or revisit it down the road. You’ll also have the option to message me directly through the app if you have any questions or need support along the way.
Grab Program Here
What Clients Are Saying
"I had been out of running for over a year after having my second baby, and I was nervous to jump back into it. This plan gave me a clear roadmap and built on everything I’d already worked so hard to regain. The run-walk intervals were key to helping me feel confident that I could manage the first few runs. I still can’t believe how good it felt when I ran my first 5K again—pain-free and more confident than I ever expected."
- Emily S
"I’ve had a history of knee pain and was also recovering from a C-section, so the idea of running again felt pretty intimidating. I didn’t want to push too hard and end up back in pain, but I also missed running so much. This program was exactly what I needed—challenging but doable. I followed it step by step, and by the end, I couldn’t believe how good it felt to run 5 km again. I actually teared up after that last run—it felt like such a huge win."
- Jenna M
"Carrie helped me with my back pain and to regain strength postpartum, and when I mentioned I wanted to return to running, she recommended this program. It felt like a natural extension of the work we were already doing. I loved how the structure gently challenged me without pushing too fast too soon—it was exactly what I needed. I also loved how easy it was to follow the program in the app. The strength workouts were clear and doable at home, and being able to message Carrie with questions along the way made a huge difference. It felt like I had guidance without the pressure."
- Sarah T