Run program | KneeRun

Every session is a simple mix: you run for a stretch, walk to recover, and repeat. The runs start at one minute, and over the eight weeks they grow until the walking drops away and you're running the whole time.

Week 1

Foundation. One-minute runs with a walk between each, a few times over.

Week 2

Add reps. Still one-minute runs, just more of them each time.

Week 3

First stretch. The runs grow to two minutes.

Week 4

Build volume. More two-minute runs in each outing.

Week 5

Step up. The runs reach three minutes.

Week 6

Longer efforts. Three and four-minute runs.

Week 7

The big jump. The runs stretch all the way to nine minutes.

Week 8

Bridge to continuous. Fourteen minutes, then your first unbroken 20, 25 and 30-minute runs.

Keep track in the app

KneeRun walks you through each session, remembers where you are, and adapts the plan to how your knee feels. Tick one off and it tells you what to do next.

Download KneeRun

The rules that keep it safe

Top and tail each outing with 5 minutes of walking to warm up and cool down (optional).
Let symptoms decide: if a session felt hard or your knee grumbles, repeat it or drop back one. Never force the next step.
Run 4 to 6 times per week, no more.
Fill the gaps with lower-impact cross-training (cycling or aqua-jogging) to build fitness without pounding the joint.

A gradual walk-to-run regimen for easing back into running after knee surgery. Not medical advice: clear your own return to running with your surgeon or physio first.