- Home
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- Physiorun Treatment Drills
- Blog Posts
- Blog Posts
- Tribes, Treadmills, and the Year I Refused to Sit Still
- Why Tight Hamstrings Might Not Be About Your Hamstrings…(6-min read time)
- Question and Answer Session
- The Psychological Benefit of Running
- Fueling Your Body for Ultimate Performance
- Should I train both sides even if only one side is sore?
- Breathing – The under utilized performance tool
- Increase your mileage – Safely
- The Importance of Hip Mobility for Running
- Overtraining
- The Importance of Moving Well to Run Well
- Polarization Training – What are the benefits?
- Why is Core Strength Important for Running
- How Best to Recover Following a Marathon: Evidence-Based Tips
- What is the best piece of advice you have been given…and listened to?
- Why You Should Run an Ultra
- How to Survive a 24-hour Ultramarathon: Pace, Nutrition, and Training
- Heat
- Sunscreen: Your Skin’s Best Friend Under the Scorching Sun!
- Big Feet, Big PB?
- Diving into the Benefits: The Science Behind Cold Water Therapy
- Embracing the Hills: The Physiological Impact and Benefits of Uphill Running
- Top 5 Tips to Rehydrate During and After an Ultra
- Polarisation Training
- What is the best piece of advice you have been given…and listened to?
- Gear / Equipment / Fuel Reviews
- Adidas Adios Prime X
- Protein and Running Performance: Fueling Your Strides for Optimal Results
- Magnesium Glycerate: The Mighty Mineral Supplement You Should Consider
- London Nootropics – Review
- Torq Gels
- Tailwind Hydration Powder
- Creatine Monohydrate: A Game-Changer for Runners
- Trainers
- The Top 10 Runner-Friendly Shoes: Best Picks for Every Runner
- Adidas Terrex Speed Flow 225 Review: Lightweight Performance with a Few Trade-Offs
- Conquering Trails with the Speedgoat 5’s: A Comprehensive Review
- Shoe Tying Variations
- Performance Toe Spacers
- The Ultimate Marathon Runner’s Handbook
- Injury Corner
- Heel Pain Differential Diagnosis Guide
- Common Running Injuries and How to Manage
- The Top 5 Most Common Running Injuries and How to Keep Them at Bay
- What Really Happens When You Put on Your Race Shoe: A Physiotherapist’s Perspective on the Pros and Cons of Super Shoes in Running
- How to Run Long Without Getting Tired: Tips and Strategies for Endurance Runners
- Navigating Menopause: A Comprehensive Guide to Fitness and Hormonal Health
- Secrets of Knee Health: The Anatomy, Mobility, and Connection to Hip and Foot
- Embracing the Symphony of Noisy Knees: Why It Matters More Than You Think
- Week 1: Get to Know Your Achilles Tendon
- Week 2: Strengthening and Flexibility – Building Achilles Resilience
- Week 3: Footwear and Plyometrics – Your Achilles’ Best Friends
- The Road to Recovery: Returning to Running After Injury
- Mastering Load Management for Injury-Free Running
- Common Running Injuries and How to Manage
- The Anatomy of a Running Injury
- Running From Injury – To know isn’t enough you must implement
- Gluteal Workouts
- Core Workouts
- Overtraining
- Return to Run
- Mastering Load Management for Injury-Free Running
- Polarisation Training
- Running Diary / Tracker
- Walk-Jog Program for Beginners
- Advanced Return to Run Plan
- 5km – 10km Training Plan
- A 16 week Beginner Marathon Plan
- A 16 week marathon training plan for Moderate level runners
- 16 Week Marathon plan for elite runners
- Training Zones and Calculator
- Comprehensive Guide to Tendinopathy Management
- The Importance of Moving Well to Run Well
- Grade 2 Adductor Strains: Causes, Symptoms, and the Best Treatment Options
- First Aid for Soft Tissue Injuries
- How does the surface affect your running injury?
- The Science Behind Inclines and Declines: Unraveling the Impact on Your Run
- The Masters Athlete and achillies tendon irritation.
- Calf Strain
- ITB Friction Syndrome
- Patello-femoral Pain Syndrome (PFPS)
- Patella Tendinopathy
- Plantar Fascia Pain
- RED-S in Runners: Understanding, Addressing, and Taking Responsibility
- Sciatica
- Shin Splints
- Stitches
- 5 Top Tips on dealing with Stress
- Hall of Fame
- Community Resources
- The Physiorun Resource Cheat Sheet
- Races
- From Training to Triumph: My Journey Through the Abu Dhabi 2024 ADNOC Marathon
- Abu Dhabi Marathon: Running in the Heat and the Importance of Fueling and Hydration
- Conquering the 4x4x48 Challenge: Endurance and Resilience
- HWI – LOS The Highlander The smile hides the hurt, The hurt creates the smile
- HWI :Saltire 24
- HWI : The Dava Way 50km
- HWI – The Brewdog Autumn Run
- HWI – Great Aberdeen 10km
- HWI- Peace Buses Dyce 1/2 Marathon
- HWI – Virgin London Marathon 2019
- HWI – BHGE 10km 2019
- HWI – Garioch 1/2 Marathon
- HWI – Lairig Ghru Marathon (27miles)
- HWI – Coast 2 Coast – Banchory to Potarch
- HWI – The West Highland Way (Fiona Anderson)
- “Conquering Mount Talaia in Mallorca: A Running Adventure”
- The Last One Standing Podcast Series
- The Physiorun Knowledge Bombs
- 100m Dash
- Book Reviews
- The Let Them Theory (Mel Robbins): a surprisingly useful tool for runners who overthink everything
- The Race That Changed Running: The Inside Story of the UTMB
- Positivity By Matthew McConaughey
- Top 5 Things I Learned by Reading “Do Hard Things” by Steve Magness
- The Catalyst: How to Change Anyone’s Mind
- Atomic Habits by James Clear: Transform Your Life One Tiny Habit at a Time
- Build : Don’t Talk
- Book Review : Circadian Code – Dr Satchin Panda
- Book Review – How Bad Do You Want It?
- Book Review – “Shine” – Rediscovering your energy, happiness & purpose
- Book Review – The Brave Athlete (Calm the F@ck Down and Rise to the Occasion)
- Documentary Review – ICARUS
- Book Review – Running:Cheaper than Therapy
- Karl Meltzer: Made to be broken Review by Jordan Cruickshank
- Saltire 24
- Running Resources
- Unlace The Brace
- Running From Injury, Vol. 1
- Running From Injury, Vol. 2
- The Ultimate Marathon Runner’s Handbook
- Marathon Spotlights
- Common Marathon Training Mistakes to Avoid
- Mastering the Marathon: Evidence-Based Training and Race Strategy Tips
- Marathon Spotlight – Alan Brown
- Marathon Spotlight – Andrew Gordon
- Marathon Spotlight #7 – Andrew Turl
- Marathon Spotlight – Bryan Kinghorn
- Marathon Spotlight – Chris Richardson
- Marathon Spotlight – Clare Russell
- Marathon Spotlight #2 David Scott
- Marathon Spotlight – Derek Rae
- Marathon Spotlight – Elizabeth Kerr
- Marathon Spotlight #6 – Fiona Brian
- Marathon Spotlight – Fraser Clyne
- Marathon Spotlight – George McPherson
- Marathon Spotlight- Graham Moar
- Marathon Spotlight – Hamish Battle
- Marathon Spotlight – Hannah Carter
- Marathon Spotlight – Isla Stewart
- Marathon Spotlight – James Cruickshank
- Marathon Spotlight – Jen Dixon
- Marathon Spotlight – Kirsty May
- Marathon Spotlight – Kyle Greig
- Marathon Spotlight- Marie Baxter
- Marathon Spotlight #3 – Nikki Gibson
- Marathon Spotlight – Richard Horne
- Marathon Spotlight – Scott Adams
- Marathon Spotlight #1 – Tom Brian
- Marathon Spotlight – Virginia Cryle
- Marathon Spotlight – Will Stewart
- Podcasts
- Blog Posts
- Ebook Tasters
- Login
- Register
- Home
- STRIDE
- Physiorun Treatment Drills
- Blog Posts
- Blog Posts
- Tribes, Treadmills, and the Year I Refused to Sit Still
- Why Tight Hamstrings Might Not Be About Your Hamstrings…(6-min read time)
- Question and Answer Session
- The Psychological Benefit of Running
- Fueling Your Body for Ultimate Performance
- Should I train both sides even if only one side is sore?
- Breathing – The under utilized performance tool
- Increase your mileage – Safely
- The Importance of Hip Mobility for Running
- Overtraining
- The Importance of Moving Well to Run Well
- Polarization Training – What are the benefits?
- Why is Core Strength Important for Running
- How Best to Recover Following a Marathon: Evidence-Based Tips
- What is the best piece of advice you have been given…and listened to?
- Why You Should Run an Ultra
- How to Survive a 24-hour Ultramarathon: Pace, Nutrition, and Training
- Heat
- Sunscreen: Your Skin’s Best Friend Under the Scorching Sun!
- Big Feet, Big PB?
- Diving into the Benefits: The Science Behind Cold Water Therapy
- Embracing the Hills: The Physiological Impact and Benefits of Uphill Running
- Top 5 Tips to Rehydrate During and After an Ultra
- Polarisation Training
- What is the best piece of advice you have been given…and listened to?
- Gear / Equipment / Fuel Reviews
- Adidas Adios Prime X
- Protein and Running Performance: Fueling Your Strides for Optimal Results
- Magnesium Glycerate: The Mighty Mineral Supplement You Should Consider
- London Nootropics – Review
- Torq Gels
- Tailwind Hydration Powder
- Creatine Monohydrate: A Game-Changer for Runners
- Trainers
- The Top 10 Runner-Friendly Shoes: Best Picks for Every Runner
- Adidas Terrex Speed Flow 225 Review: Lightweight Performance with a Few Trade-Offs
- Conquering Trails with the Speedgoat 5’s: A Comprehensive Review
- Shoe Tying Variations
- Performance Toe Spacers
- The Ultimate Marathon Runner’s Handbook
- Injury Corner
- Heel Pain Differential Diagnosis Guide
- Common Running Injuries and How to Manage
- The Top 5 Most Common Running Injuries and How to Keep Them at Bay
- What Really Happens When You Put on Your Race Shoe: A Physiotherapist’s Perspective on the Pros and Cons of Super Shoes in Running
- How to Run Long Without Getting Tired: Tips and Strategies for Endurance Runners
- Navigating Menopause: A Comprehensive Guide to Fitness and Hormonal Health
- Secrets of Knee Health: The Anatomy, Mobility, and Connection to Hip and Foot
- Embracing the Symphony of Noisy Knees: Why It Matters More Than You Think
- Week 1: Get to Know Your Achilles Tendon
- Week 2: Strengthening and Flexibility – Building Achilles Resilience
- Week 3: Footwear and Plyometrics – Your Achilles’ Best Friends
- The Road to Recovery: Returning to Running After Injury
- Mastering Load Management for Injury-Free Running
- Common Running Injuries and How to Manage
- The Anatomy of a Running Injury
- Running From Injury – To know isn’t enough you must implement
- Gluteal Workouts
- Core Workouts
- Overtraining
- Return to Run
- Mastering Load Management for Injury-Free Running
- Polarisation Training
- Running Diary / Tracker
- Walk-Jog Program for Beginners
- Advanced Return to Run Plan
- 5km – 10km Training Plan
- A 16 week Beginner Marathon Plan
- A 16 week marathon training plan for Moderate level runners
- 16 Week Marathon plan for elite runners
- Training Zones and Calculator
- Comprehensive Guide to Tendinopathy Management
- The Importance of Moving Well to Run Well
- Grade 2 Adductor Strains: Causes, Symptoms, and the Best Treatment Options
- First Aid for Soft Tissue Injuries
- How does the surface affect your running injury?
- The Science Behind Inclines and Declines: Unraveling the Impact on Your Run
- The Masters Athlete and achillies tendon irritation.
- Calf Strain
- ITB Friction Syndrome
- Patello-femoral Pain Syndrome (PFPS)
- Patella Tendinopathy
- Plantar Fascia Pain
- RED-S in Runners: Understanding, Addressing, and Taking Responsibility
- Sciatica
- Shin Splints
- Stitches
- 5 Top Tips on dealing with Stress
- Hall of Fame
- Community Resources
- The Physiorun Resource Cheat Sheet
- Races
- From Training to Triumph: My Journey Through the Abu Dhabi 2024 ADNOC Marathon
- Abu Dhabi Marathon: Running in the Heat and the Importance of Fueling and Hydration
- Conquering the 4x4x48 Challenge: Endurance and Resilience
- HWI – LOS The Highlander The smile hides the hurt, The hurt creates the smile
- HWI :Saltire 24
- HWI : The Dava Way 50km
- HWI – The Brewdog Autumn Run
- HWI – Great Aberdeen 10km
- HWI- Peace Buses Dyce 1/2 Marathon
- HWI – Virgin London Marathon 2019
- HWI – BHGE 10km 2019
- HWI – Garioch 1/2 Marathon
- HWI – Lairig Ghru Marathon (27miles)
- HWI – Coast 2 Coast – Banchory to Potarch
- HWI – The West Highland Way (Fiona Anderson)
- “Conquering Mount Talaia in Mallorca: A Running Adventure”
- The Last One Standing Podcast Series
- The Physiorun Knowledge Bombs
- 100m Dash
- Book Reviews
- The Let Them Theory (Mel Robbins): a surprisingly useful tool for runners who overthink everything
- The Race That Changed Running: The Inside Story of the UTMB
- Positivity By Matthew McConaughey
- Top 5 Things I Learned by Reading “Do Hard Things” by Steve Magness
- The Catalyst: How to Change Anyone’s Mind
- Atomic Habits by James Clear: Transform Your Life One Tiny Habit at a Time
- Build : Don’t Talk
- Book Review : Circadian Code – Dr Satchin Panda
- Book Review – How Bad Do You Want It?
- Book Review – “Shine” – Rediscovering your energy, happiness & purpose
- Book Review – The Brave Athlete (Calm the F@ck Down and Rise to the Occasion)
- Documentary Review – ICARUS
- Book Review – Running:Cheaper than Therapy
- Karl Meltzer: Made to be broken Review by Jordan Cruickshank
- Saltire 24
- Running Resources
- Unlace The Brace
- Running From Injury, Vol. 1
- Running From Injury, Vol. 2
- The Ultimate Marathon Runner’s Handbook
- Marathon Spotlights
- Common Marathon Training Mistakes to Avoid
- Mastering the Marathon: Evidence-Based Training and Race Strategy Tips
- Marathon Spotlight – Alan Brown
- Marathon Spotlight – Andrew Gordon
- Marathon Spotlight #7 – Andrew Turl
- Marathon Spotlight – Bryan Kinghorn
- Marathon Spotlight – Chris Richardson
- Marathon Spotlight – Clare Russell
- Marathon Spotlight #2 David Scott
- Marathon Spotlight – Derek Rae
- Marathon Spotlight – Elizabeth Kerr
- Marathon Spotlight #6 – Fiona Brian
- Marathon Spotlight – Fraser Clyne
- Marathon Spotlight – George McPherson
- Marathon Spotlight- Graham Moar
- Marathon Spotlight – Hamish Battle
- Marathon Spotlight – Hannah Carter
- Marathon Spotlight – Isla Stewart
- Marathon Spotlight – James Cruickshank
- Marathon Spotlight – Jen Dixon
- Marathon Spotlight – Kirsty May
- Marathon Spotlight – Kyle Greig
- Marathon Spotlight- Marie Baxter
- Marathon Spotlight #3 – Nikki Gibson
- Marathon Spotlight – Richard Horne
- Marathon Spotlight – Scott Adams
- Marathon Spotlight #1 – Tom Brian
- Marathon Spotlight – Virginia Cryle
- Marathon Spotlight – Will Stewart
- Podcasts
- Blog Posts
- Ebook Tasters
- Login
- Register
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The Physiorun Hub
5km – 10km Training Plan
Welcome to our 5km to 10km 9-Week Training Plan for Runners! Whether you’re returning after an injury[…]