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.
4files
20sessions
16exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
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.
ONE SYSTEM. FOUR TOOLS.
What's inside:
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
A CLEAR PLAN
Understand. Train. Track.
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
Understand
why speed changes the load on your knee, and the two patterns behind most speed-training knee pain
02
Train
Foundation, Build, Peak and Taper phases with a full interval and strength progression
03
Track
log sessions, intervals and knee pain, and know exactly when to progress
Preview from the included English-language files.
TEN WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
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.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log sessions, intervals and knee pain, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
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.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
runners training for a faster 5K or 10K who want a speed-training plan that protects the knee, not just one that chases pace.
How does the program work?
the same traffic-light pain rule, with a strength and power routine (including pogo hops and bounding) built for the demands of interval training.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment.
KEEP MOVING
Your next step starts with a plan.
Speed loads the knee differently. Train it that way.
$24.95 complete system · one-time payment
Digital English-language guides