Build the engine.
Earn the impact.
A symptom-led 14-week route from bike conditioning and ankle control to a healthy half-marathon finish on 18 October 2026.
Clinician-diagnosed MTSS, with an important caveat. A focal outer-shin spot is not the classic diffuse pattern. Recurring sharp focal pain, swelling, rest/night pain, worsening point tenderness or altered gait means pause and seek reassessment.
The full arc
Fitness moves forward while impact waits.
Cycling carries the early aerobic load. Running returns as a staircase: run-walk, continuous easy volume, then one quality session per week.
Weeks 1–4 · bike + capacity
Weeks 5–8 · graded impact
Weeks 9–12 · race-specific
Weeks 13–14 · taper + race
The decision engine
The calendar suggests.
Your response decides.
Progress only when all three response windows stay calm. If the newest stressor causes a reaction, remove it and return to the last tolerated level.
0–2/10, stable, normal gait, baseline next morning → continue.
Mild rise or stiffness → repeat or reduce volume 20–30%.
Sharp/increasing pain, altered gait or red flag → stop and reassess.
Interactive calendar
Every day opens into a real prescription.
Choose a week, then open any day for warm-up, exact exercises, sets, cues, fueling and symptom checks.
Reset / 13–19 Jul
Settle into consistent low-impact training after shockwave session three. Every session should end with plenty in reserve.
If not: repeat the week or remove the newest stressor. Never make up missed work.
Exercise library
Seven small systems that make the calendar work.
Use these as referenced building blocks. Quality and stable alignment matter more than fatigue, burn or unstable-surface novelty.
A quiet, controlled foot-strength block. Stop well before fatigue changes alignment.
Weeks 1–6, then 3–4×/week maintenanceHeel, big-toe base and little-toe base stay grounded; do not claw.
Big toe up / four down, then reverse. Assist with fingers if needed.
Move only at the ankle with a slow return.
Use support; lower for 2–3 seconds and keep a stable tripod.
Fuel the work
Carbohydrate follows load.
Protein stays steady.
Targets are calculated for 75 kg and designed for weight maintenance. The 8–12 g/kg “heavy” range from the supplied screenshot is not the default for ordinary hard days.
Spread across 3–5 meals, roughly 25–40 g each.
Base hydration: 2.6–3.4 L/day
For longer work, start around 400–700 mL/hour and 300–600 mg sodium/hour, then personalize with a sweat-rate test.
Research notes
Evidence informs the plan. Symptoms govern it.
The calendar translates published guidance into a practical structure, but the evidence does not support pretending a universal recovery date exists.
Start with walk-run intervals; restore distance before speed and use symptoms to govern progression.
2024 scoping review · mostly level IV evidence
StrengthHigh-load and combined strength methods can improve running economy; benefits typically need multiple weeks.
2024 systematic review + meta-analysis
ShockwavePotential adjunct—not a clearance test or guarantee. The MTSS treatment evidence remains mixed and limited.
Systematic review + controlled trials
TaperReduce volume while retaining some intensity; a progressive 1–3 week taper can improve time-trial performance.
2023 systematic review + meta-analysis
Your gait reports
Useful context—not a causal diagnosis
The running assessment was recorded at 7.3 km/h and 170 steps/min, with 69 cm left and 74 cm right step length. The clinician’s inward-ankle interpretation guides capacity work; the pressure maps alone do not prove why pain began.
Full research synthesis, 14-week plan, exercise library, nutrition calculations, bibliography, gait context and video links are stored as editable Markdown and source files in content/.