01 · (14 pages)
The Marathon Knee Blueprint
why the knee absorbs more marathon-training load than any other joint, and the two patterns behind most marathon-training knee pain
HUMAN DYNAMIX · KNEE PROGRAMS
The Marathon Knee Program
Train for 42.2K. Protect the joint that gets you there.
Marathon training puts more cumulative load through your knees than almost any other common training goal, and the knee is the single most common site of injury in marathon training. This program gives you a full 16-week mileage plan with a knee-stability strength routine built in from week 1, not bolted on as an afterthought.
4files
32sessions
16exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
runners training for a first or repeat marathon who want a plan that protects the knee, not just one that gets you to the distance.
Educational content. Not medical advice. This program does not replace an in-person assessment.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (16 pages)
16-Week Program
Base, Build, Peak and Taper phases with a full weekly mileage table and a twice-weekly knee-stability strength routine
03
Tracker
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
04
Quick Guide for your phone
the rules for training and race day
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule used across every HDX program, built around a mileage plan that respects the 10% rule and a strength routine for the muscles that stabilise the knee late in long runs.
01
Understand
why the knee absorbs more marathon-training load than any other joint, and the two patterns behind most marathon-training knee pain
02
Train
Base, Build, Peak and Taper phases with a full weekly mileage table and a twice-weekly knee-stability strength routine
03
Track
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
Preview from the included English-language files.
SIXTEEN WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–4
Base
Build a mileage foundation and learn the strength routine that carries you through the rest of the plan.
Weeks 5–10
Build
Long runs climb steadily, strength shifts to more single-leg, running-specific work.
Weeks 11–14
Peak
Your longest runs and heaviest strength loading, right before the taper begins.
Weeks 15–16
Taper and race week
Arrive at the start line with fresh legs and a knee trained for exactly this distance.
The plan gives you structure. How your knee responds decides when you step up.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
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 first or repeat marathon who want a plan that protects the knee, not just one that gets you to the distance.
How does the program work?
the same traffic-light pain rule used across every HDX program, built around a mileage plan that respects the 10% rule and a strength routine for the muscles that stabilise the knee late in long runs.
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.
Train for 42.2K. Protect the joint that gets you there.
$24.95 complete system · one-time payment
Digital English-language guides