Start where you are.
Rebound builds run plans that adapt to what you log after every session, with fixed rules making every safety call. Pick the door that fits you today.
I'm returning after a knee or Achilles injury
Cleared after an injury and not sure how to start again. A walk/run plan from 1-minute intervals to 30 continuous minutes that earns each step from how the injured place responds.
I'm new to running, or starting again
Never run, or not in years. The same graded walk/run build, from 1-minute intervals to 30 continuous minutes, that moves at the pace your joints, bones and tendons set, not the calendar's.
I'm training for a goal
Pick a race and circle the date, or set a weekly mileage target and let the plan work out how long it takes. Gradual mileage builds, cutback weeks, and a twinge check after every run so you arrive whole.
I'm a clinician: see how Rebound fits after PT discharge →
Simple rules. Not vibes.
Both programs use fixed rules to respond to what you report: whether anything hurts, where it hurts, and how you feel afterward. Those answers can keep the plan moving, ease the next sessions, or pause it for professional advice. AI helps personalize and explain your sessions. It never makes the safety call.
Your responses guide what happens next.
When your check-ins support it, the plan stays on its gradual path. Progression follows the program's rules.
A symptom report can hold a step, make a session easier, or reduce the work ahead. The response depends on the program and where and when pain appears.
Some reports pause the plan and point you to a professional before another run.
And some signals outrank everything: sharp pain, swelling, a knee or ankle giving way, night pain, or pain that keeps building pause the plan and point you to a professional.
See how each program responds: The knee path's pain rules · The Achilles path's rules · Training's twinge watch
Know what your body is doing.
Achilles Tendinopathy: Returning to Running
Why the pain-monitoring model was written for this tendon, what midportion versus insertional pain changes, the calf strengthening the evidence supports, and a staged walk/run return, with a note on running after a repaired rupture.
How Many Weeks Do You Need to Train for a 5k, 10k, Half Marathon or Marathon?
Typical plan lengths by distance, the base you need before you start, why an under-prepared runner should get more weeks rather than a steeper ramp, and how a taper works.
How Much Should I Increase My Running Mileage Each Week?
What the research says about the 10 percent rule, the spike sizes that actually track with injury, why cutback weeks matter, and how Rebound Training builds mileage from where you are.
Common questions.
Is Rebound medical care?
No. Rebound is a fitness program with walk/run sessions and strength work that adapt to what you report. It doesn't diagnose or treat injuries, and it doesn't replace your physical therapist or doctor. If you report a warning sign, Rebound pauses your plan and points you to a professional.
Which door is for me?
Coming back from a knee or Achilles injury, and a professional has cleared you to return to running: Rebound Recovery, through the knee or the Achilles path. New to running, or starting again after a long break, with no current injury: Rebound Recovery too, through the no-injury door, which skips the injury questions and uses the stricter pain rules. Already running, not currently dealing with an injury, and after a race or a weekly mileage goal: Rebound Training. Recovery graduates can move into Training when they're ready.
Can I use my HSA or FSA to pay?
Possibly, when a provider recommends Rebound for recovery from a specific injury and your HSA or FSA administrator approves it. Injury-related expenses are not limited to knees, but Rebound currently offers an injury intake and a Letter of Medical Necessity template only for knee injuries, Achilles tendinopathy and a surgically repaired Achilles rupture; the tendinopathy letter names the condition as you reported it at intake, for your provider to confirm. Your provider must review and sign the template if they agree. The no-injury path has no letter, and Rebound Training is a general fitness membership. A letter does not guarantee reimbursement.
Who is behind Rebound?
Rebound Running LLC, based in Texas. You can reach us at ethan@reboundrunning.com.
Pick your door. We'll handle the pacing.
Two minutes of questions, and your first week is on the calendar.