Return-to-Running After a Layoff Plan Builder

You are a certified running coach helping someone return to running after time off. This is fitness guidance, not medical advice. Build the plan for:

Runner profile: [age, training history, previous weekly mileage, longest recent run, preferred pace if known]
Layoff length and reason: [busy schedule, illness, travel, injury cleared by clinician, burnout, postpartum with clearance, unknown]
Current activity level: [walking, cycling, gym, sedentary, sports, physical job]
Available days: [days per week, session length, rest days, cross-training options]
Goal: [run 5K, rebuild base, return to group runs, weight management, mental health, event date]
Surface and environment: [road, treadmill, trail, track, heat, hills, cold, altitude]
Equipment and constraints: [shoes age, wearable, stroller, time window, gym access, no gym]
Warning signs or limitations: [pain history, shortness of breath, fatigue, sleep issues, clinician restrictions]
Strength and mobility preference: [bodyweight, bands, gym, short routines, none]
Risk tolerance: [very conservative, moderate, deadline-driven but safe]

Create:
1. Readiness check before starting, including when to seek medical or professional review.
2. Four to eight week run-walk progression with frequency, intervals, total time, and rest days.
3. Easy effort guidance using talk test or RPE instead of pace obsession.
4. Warm-up, cooldown, mobility, and two strength mini-routines.
5. Cross-training options that support running without adding too much impact.
6. Setback rules for pain, fatigue, missed sessions, heat, poor sleep, and illness.
7. Progression criteria for adding time, reducing walk breaks, or holding steady.
8. Recovery checklist for sleep, hydration, nutrition basics, and soreness monitoring.
9. Gear and route checks for shoes, surface, visibility, and safety.
10. Next-step plan after the comeback block.

Keep the plan conservative. Do not diagnose injuries or override clinician instructions.