Cross Training Plan For Injured Runners
What's in the cross training plan?
4 Week Plan
Created to help you maintain your fitness and strength while you can't run
Cross Training Sessions
3 – 4 cross training sessions per week
Stretching Workouts
Simple daily stretching and rolling workouts to help you move better
Injury Advice
So you understand what type of cross training methods are best suited to you
Strength Workouts
3 bodyweight strength and stability workouts each week
Nutrition Guide
A healthy eating plan designed to accelerate your recovery
4-week cross training guide
This cross-training plan is designed to help you maintain your strength and fitness, enabling a quicker and safer return to running.
You’ll receive tailored training options suited to your specific injury, along with clear guidance on how much training to do.
The plan includes daily stretching and foam rolling routines, along with 3–4 weekly 10-minute strength workouts to restore your body’s running strength and mobility.
Please Note: Not all injuries are the same. We definitely recommend you seek medical advice before starting the program. Following the incorrect rehab exercises could delay your recovery or cause further injury. This program is a guide only and does not replace the advice of medical professionals.
Cross Training For injured runners Load
Intensity
1 / 5
Strength
2 / 5
Endurance
2 / 5
Training Load
2 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
Yes. This plan is designed specifically to help you gradually build up to running 5km, even if you have never run a step before.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks.rnrnWe recommend that you start on week 1 of the plan and follow the running technique instructions, plus the body maintenance exercises.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
