A SHORTER ROAD BACK, STILL CLINICALLY-LED.
For a minor injury that has settled: continuous easy running from day one, building from 20 to 30 minutes in six weeks, with bike sessions holding your fitness, gated by the same checks our physiotherapists use with their own patients.
IS THIS PLAN FOR YOU?
Your injury was minor, you are pain-free in everyday life and you can already jog for 10 minutes without pain. You can fit in three runs, two rides and two short strength sessions a week. Not there yet? Choose HP3 Return to Running After Injury – 9 Weeks.
WHAT'S INSIDE
✓ A start-check: six simple tests, ending with an easy jog, tell you if you are ready
✓ A pain rule on every run: up to 2/10 is fine if settled by the next morning; if not, repeat the session
✓ Three heart-rate runs a week, never on back-to-back days, synced to your watch
✓ Two bike sessions a week from the HP3 workout library, set by heart rate, so no power meter is needed
✓ 12 home strength sessions for calves, hips and single-leg control, with a calf test in weeks 1 and 6
HOW IT IS BUILT
Weeks 1–3: easy runs of 20 to 26 minutes, with four short strides from week 3
Week 4: lighter, so your body catches up
Weeks 5–6: up to 30 minutes, with six strides if every run so far has passed the pain rule
Easy means easy: no tempo or threshold running. If cycling aggravates your injury, swap any ride for a cross-trainer, rowing or swimming.
WHERE IT LEADS
By week six you run three times a week for up to 30 minutes, pain-free, ready for the HP3 Ultra & Trail Base Block or HP3 Running Maintenance.
BEFORE YOU START
This plan is not for bone stress injuries, returns after surgery or tendons that are still flaring: these need a slower, physio-led return. See HP3 online physiotherapy.
WHY HP3
Written by Tim Pigott BSc MSc, Chartered Physiotherapist, lecturer and endurance coach. Includes free access to the TeamHP3 community.
Syncs to Garmin, COROS, Wahoo and Apple Watch. Covered by the TrainingPeaks refund policy.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.