01 · (14 pages)
The 5K/10K Knee Blueprint
why speed changes the load on your knee, and the two patterns behind most speed-training knee pain
HUMAN DYNAMIX · KNEE PROGRAMS
The 5K/10K Knee Program
Speed loads the knee differently. Train it that way.
Training for a faster 5K or 10K means intervals, tempo runs and race-pace efforts, not just rising mileage. That intensity loads the knee differently than long slow distance, and most speed-training knee injuries come from adding it too fast. This program builds real speed around a knee-safe progression instead.
4ファイル
20セッション
16エクササイズ
¥1,980システム一式・買い切り払い
デジタル英語ガイド
あなたのスタート地点
膝のためのプログラム。
runners training for a faster 5K or 10K who want a speed-training plan that protects the knee, not just one that chases pace.
Educational content. Not medical advice. This program does not replace an in-person assessment.
1つのシステム。4つのツール。
中身：
02 · (16 pages)
10-Week Program
Foundation, Build, Peak and Taper phases with a full interval and strength progression
03
Tracker
log sessions, intervals and knee pain, and know exactly when to progress
04
Quick Guide for your phone
the rules for the track and the gym
明確な計画
理解する。トレーニングする。追跡する。
the same traffic-light pain rule, with a strength and power routine (including pogo hops and bounding) built for the demands of interval training.
01
理解しました
why speed changes the load on your knee, and the two patterns behind most speed-training knee pain
02
列車
Foundation, Build, Peak and Taper phases with a full interval and strength progression
03
トラック
log sessions, intervals and knee pain, and know exactly when to progress
同梱の英語ファイルからのプレビュー。
TEN WEEKS. ONE LOGICAL PROGRESSION.
一歩ずつ、キャパシティを構築しましょう。
Weeks 1–3
Foundation
Introduce faster paces gently through strides, and build the power base hard intervals will lean on later.
Weeks 4–6
Build
Real intervals begin. Strength shifts toward single-leg power work that matches the demand.
Weeks 7–8
Peak
Race-pace intervals and your heaviest power loading, right before the taper begins.
Weeks 9–10
Taper and race week
Arrive at the start line with fresh, powerful legs and a knee trained for exactly this intensity.
The plan gives you structure. How your knee responds decides when you step up.
進捗を確認する
推測するのはやめましょう。変化を追跡しましょう。
log sessions, intervals and knee pain, and know exactly when to progress
プレビューを表示 ↗
同梱の英語ファイルからのプレビュー。
HUMAN DYNAMIX
ご家庭で活用できる専門知識。
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
ご質問をお寄せください ↗承知いたしました
よくある質問
始める前に、明確な答えを得ましょう。
このプログラムはどのような方を対象としていますか？
runners training for a faster 5K or 10K who want a speed-training plan that protects the knee, not just one that chases pace.
プログラムはどのように機能しますか？
the same traffic-light pain rule, with a strength and power routine (including pogo hops and bounding) built for the demands of interval training.
ファイルの形式は何ですか？
3つの英語のPDFファイルとスプレッドシートのトラッカー。
サブスクリプションですか？
いいえ。これは買い切りです。
これは対面でのアセスメントに代わるものですか？
Educational content. Not medical advice. This program does not replace an in-person assessment.
動き続けよう
次のステップは、計画から始まります。
Speed loads the knee differently. Train it that way.
¥1,980 システム一式・買い切り払い
デジタル英語ガイド