Postpartum runner · Return to racing
10K: 42:18 (pre-pregnancy PR: 42:56)
The goal
Rebuild from week-6 postpartum to a competitive 10K — first race back after 14-month break.
What we changed
Pelvic-floor cleared progression: weeks 1–4 walk-run intervals, weeks 5–10 continuous Z1–Z2 only, weeks 11–14 strides + Z3 reintroduction, weeks 15–20 tempo + race-pace work. Cycle-phase logging integrated — heavy quality sessions scheduled in luteal-phase-safe windows. Sleep-quality-gated readiness (the engine canceled 4 sessions in the first 12 weeks when sleep <6h).
Illustrative outcome
Completed 10K at 42:18, 38 seconds faster than her pre-pregnancy PR. Zero pelvic-floor symptoms throughout. Resumed weekly speed work by week 14.
Before → After
| 10K time | no recent race | → 42:18 |
| Weekly volume | 0 km | → 55 km |
| Quality sessions cancelled (sleep-gated) | n/a | → 4 of 24 |
Illustrative scenario only. The identifier, sessions, and before/after values are examples, not athlete records or performance evidence.
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