Here is a run program I designed for the postpartum client who is returning to running.
This is an intermediate level cardio fitness program for no less than 3 months postpartum. This is basically a 0 to-5K postpartum plan in 8 weeks.
Consistency is key to running conditioning. Perform each run 3x in one week on non consecutive days. Progress slowly with the mantra "gas in the can", meaning even if you feel like you can go farther, do not rush the training process. Typically the first run will be difficult, the second you will be left with "gas in the can" and the third will be easy- then you progress to the next step.
Week 1: 2K 4:1 Run:Walk intervals approx 16 minutes
Week 2: 3K 6:1 Run:Walk Intervals approx 25 minutes
Week 3: 4K 6:1 Run:Walk Intervals approx 30 minutes
Week 4: 4K 8:1 Run:Walk Intervals approx 28 minutes
Week 5: 5K 8:1 Run:Walk Intervals approx 38 minutes
Week 5: 5K 10:1 Run:Walk Intervals approx 35 minutes
Week 6: 5K straight approx 30 minutes
Week 7: 6K 10:1 Run:Walk Intervals approx 45 minutes
Week 8: 6K straight approx 40 minutes
To increase, consider a 10% maximum in successive weeks using 10:1 intervals for easy runs and straight pace for harder runs. A typically weekly progression would look like 6K, 7K, 8K, 10K, 12K, 14K, 15K.
If you have any questions, let me know, and good luck! I'm always running with you in spirit.