The steady way back to running.
An 8 to 12 week walk/run plan that rebuilds you from 1-minute intervals to 30 continuous minutes, and adapts to how your knee responds after every single session.
Free 2-minute intake · No credit card
Built for the comeback, not the personal best.
A graded progression, not a generic plan
Thirteen walk/run stages take you from 8 × 1 minute run intervals to 30 continuous minutes. You start where your knee is today, not where you left off.
Logging that takes 30 seconds
After each session: effort, knee pain from 0 to 10, and a quick red-flag check. Add notes if you want. That's the whole job.
Strength woven between runs
Knee-targeted strength sessions on non-running days: hips, quads, calves, and single-leg control. The parts of you that protect the knee.
The next morning has the final say
Some discomfort during a comeback is normal. What matters is whether your knee settles overnight, so a morning check-in decides what tomorrow looks like.
Simple rules. Not vibes.
Every progression decision comes from fixed, transparent pain rules drawn from rehab research. AI helps personalize and explain your sessions. It never makes the safety call.
Your knee tolerated the load. The plan moves forward to the next stage when you're ready.
Acceptable only if your knee settles by the next morning. We check in, then decide.
The next session gets easier, automatically. No negotiation, no guilt.
And some signals outrank everything: sharp pain, swelling, your knee giving way, night pain, or symptoms that last past 24 hours pause the plan and point you to a professional.
From intake to 30 minutes.
Tell us about your knee
A 2-minute intake: injury area, history, current pain, and how active you are right now.
Get your plan
8 to 12 weeks of walk/run and strength sessions, placed around your week and your starting point.
Run, then log
Effort, pain, red flags. Thirty seconds after each session keeps the plan honest.
Wake up, check in
Your morning answer decides whether the plan progresses, holds, or steps back.
Know what your knee is doing.
IT Band Pain: How to Return to Running
Why foam rolling does not fix IT band pain, what the anatomy research actually found, and a walk-run plan built on staying under your pain threshold.
Jumper's Knee: Returning to Running
Why rest keeps failing patellar tendon pain, how to use the next-morning test as your guide, and a staged loading plan that brings running back safely.
Return to Running After ACL Reconstruction
When running is safe after ACL surgery, the readiness criteria that matter more than the 12-week mark, and a graded walk-run plan for rebuilding with confidence.
Runner's Knee: How to Get Back to Running
What the evidence says about patellofemoral pain, why rest alone fails, the pain rules for safe training, and a 13-stage walk-run progression back to 30 minutes.
Running After a Meniscus Tear
Realistic return-to-running timelines after meniscectomy, meniscus repair, or no surgery, why swelling is the signal that matters most, and a graded walk-run progression.
Priced like a program, not a forever subscription.
Full program
Best value- Your whole 8 to 12 week program
- Save 35% versus paying monthly
- Keep access until you graduate
Lace up. We'll handle the pacing.
Two minutes of questions, and your first week is on the calendar.
Start your comeback