{"product_id":"the-5k-10k-knee-program","title":"The 5K\/10K Knee Program","description":"\u003ch3\u003eSpeed loads the knee differently. Train it that way.\u003c\/h3\u003e\n\u003cp\u003eTraining 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe 5K\/10K Knee Blueprint (14 pages) — why speed changes the load on your knee, and the two patterns behind most speed-training knee pain\u003c\/li\u003e\n\u003cli\u003e10-Week Program (16 pages) — Foundation, Build, Peak and Taper phases with a full interval and strength progression\u003c\/li\u003e\n\u003cli\u003eTracker — log sessions, intervals and knee pain, and know exactly when to progress\u003c\/li\u003e\n\u003cli\u003eQuick Guide for your phone — the rules for the track and the gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e the same traffic-light pain rule, with a strength and power routine (including pogo hops and bounding) built for the demands of interval training.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e runners training for a faster 5K or 10K who want a speed-training plan that protects the knee, not just one that chases pace.\u003c\/p\u003e\n\u003cp\u003eWritten 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default","offer_id":55523027648854,"sku":"HDX-5K10K-KNEE","price":24.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_5K10K_Product_Image_1x1_a9302a8b-7de4-4e3f-bee6-e2be4e5de978.jpg?v=1790615195","url":"https:\/\/humandynamix.run\/products\/the-5k-10k-knee-program","provider":"Human Dynamix","version":"1.0","type":"link"}