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BUMP TO 5K

Postpartum Running Program

Inspired by the many couch to 5km training plans, Bump to 5k is a graded program specifically focussed on returning to running after childbirth. It incorporates run:walk intervals, as well as short, mum-friendly strength and stability sessions.

It has been designed for mums more than 12 weeks post birth or who have been cleared by a pelvic health physiotherapist, to increase running gradually towards the goal of running for 30 mins.

If you are less than 12 weeks and keen to get back into exercise, the Prepare for Impact program would be more suited to you. To learn more about why we recommend allowing your body more time before adding high impact work into your program post birth, see our blog post here