Chandler Scott
@chandlerscottpt.bsky.social
Find all things triathlon rehab + sustainable training | physio and coach | Former speed skater turned triathlete | Currently building http://triathlonrehab.com
A smart progression pattern for speed work:
Phase 1: 1-2 stride sessions weekly
Phase 2: Replace 1 stride session with short intervals (keep 1 stride)
Phase 3: Replace short intervals with longer intervals (maintain 1 stride session)
This lets you adjust based on how your body responds.
Phase 1: 1-2 stride sessions weekly
Phase 2: Replace 1 stride session with short intervals (keep 1 stride)
Phase 3: Replace short intervals with longer intervals (maintain 1 stride session)
This lets you adjust based on how your body responds.
August 31, 2025 at 4:57 PM
A smart progression pattern for speed work:
Phase 1: 1-2 stride sessions weekly
Phase 2: Replace 1 stride session with short intervals (keep 1 stride)
Phase 3: Replace short intervals with longer intervals (maintain 1 stride session)
This lets you adjust based on how your body responds.
Phase 1: 1-2 stride sessions weekly
Phase 2: Replace 1 stride session with short intervals (keep 1 stride)
Phase 3: Replace short intervals with longer intervals (maintain 1 stride session)
This lets you adjust based on how your body responds.
The athletes who take 12 weeks to return properly race for years.
Those who rush back in 4 weeks spend months dealing with setbacks.
Patience in the final stage of rehab pays dividends for seasons to come.
Those who rush back in 4 weeks spend months dealing with setbacks.
Patience in the final stage of rehab pays dividends for seasons to come.
August 31, 2025 at 10:59 AM
The athletes who take 12 weeks to return properly race for years.
Those who rush back in 4 weeks spend months dealing with setbacks.
Patience in the final stage of rehab pays dividends for seasons to come.
Those who rush back in 4 weeks spend months dealing with setbacks.
Patience in the final stage of rehab pays dividends for seasons to come.
After a running injury, the biggest mistake isn't returning too slowly.
It's jumping from "I can run pain-free" straight back to your old interval workouts.
The gap between rehab and performance is bigger than athletes realize. Most re-injuries happen in this window.
It's jumping from "I can run pain-free" straight back to your old interval workouts.
The gap between rehab and performance is bigger than athletes realize. Most re-injuries happen in this window.
August 30, 2025 at 9:56 PM
After a running injury, the biggest mistake isn't returning too slowly.
It's jumping from "I can run pain-free" straight back to your old interval workouts.
The gap between rehab and performance is bigger than athletes realize. Most re-injuries happen in this window.
It's jumping from "I can run pain-free" straight back to your old interval workouts.
The gap between rehab and performance is bigger than athletes realize. Most re-injuries happen in this window.
The 3-Phase Speed Work Progression System:
Phase 1: Strides (Weeks 1-4) - controlled accelerations to 5k pace
Phase 2: Short Intervals (Weeks 4-8) - 30s to 2min repeats
Phase 3: Extended Intervals (Week 8+) - tempo work and race pacing
Slowly extending your faster running.
Phase 1: Strides (Weeks 1-4) - controlled accelerations to 5k pace
Phase 2: Short Intervals (Weeks 4-8) - 30s to 2min repeats
Phase 3: Extended Intervals (Week 8+) - tempo work and race pacing
Slowly extending your faster running.
August 30, 2025 at 11:56 AM
The 3-Phase Speed Work Progression System:
Phase 1: Strides (Weeks 1-4) - controlled accelerations to 5k pace
Phase 2: Short Intervals (Weeks 4-8) - 30s to 2min repeats
Phase 3: Extended Intervals (Week 8+) - tempo work and race pacing
Slowly extending your faster running.
Phase 1: Strides (Weeks 1-4) - controlled accelerations to 5k pace
Phase 2: Short Intervals (Weeks 4-8) - 30s to 2min repeats
Phase 3: Extended Intervals (Week 8+) - tempo work and race pacing
Slowly extending your faster running.
Most runners returning from injury think strides are too easy.
Wrong mindset.
A stride is controlled acceleration from easy jog to 5k pace (not a sprint). It's about touching faster speeds without blowing anything up. Respect the process.
Wrong mindset.
A stride is controlled acceleration from easy jog to 5k pace (not a sprint). It's about touching faster speeds without blowing anything up. Respect the process.
August 29, 2025 at 6:56 PM
Most runners returning from injury think strides are too easy.
Wrong mindset.
A stride is controlled acceleration from easy jog to 5k pace (not a sprint). It's about touching faster speeds without blowing anything up. Respect the process.
Wrong mindset.
A stride is controlled acceleration from easy jog to 5k pace (not a sprint). It's about touching faster speeds without blowing anything up. Respect the process.
Stride progression for returning runners:
Week 1-2: 4x 30s strides after easy runs
Week 3-4: Build to 8x 30s strides
→ Note distance on first rep, repeat it
→ Evaluate after each: pain, discomfort, fatigue?
→ Always finish strong, never drained
Week 1-2: 4x 30s strides after easy runs
Week 3-4: Build to 8x 30s strides
→ Note distance on first rep, repeat it
→ Evaluate after each: pain, discomfort, fatigue?
→ Always finish strong, never drained
August 29, 2025 at 10:32 AM
Stride progression for returning runners:
Week 1-2: 4x 30s strides after easy runs
Week 3-4: Build to 8x 30s strides
→ Note distance on first rep, repeat it
→ Evaluate after each: pain, discomfort, fatigue?
→ Always finish strong, never drained
Week 1-2: 4x 30s strides after easy runs
Week 3-4: Build to 8x 30s strides
→ Note distance on first rep, repeat it
→ Evaluate after each: pain, discomfort, fatigue?
→ Always finish strong, never drained
Elite athletes across multiple sports can only handle 1-2 'workouts' per week maximum.
You're no exception to that rule.
Yet most runners try to pack 3-4 speed sessions into their week. This is a recipe for setbacks.
You're no exception to that rule.
Yet most runners try to pack 3-4 speed sessions into their week. This is a recipe for setbacks.
August 28, 2025 at 9:56 PM
Elite athletes across multiple sports can only handle 1-2 'workouts' per week maximum.
You're no exception to that rule.
Yet most runners try to pack 3-4 speed sessions into their week. This is a recipe for setbacks.
You're no exception to that rule.
Yet most runners try to pack 3-4 speed sessions into their week. This is a recipe for setbacks.
Pro tip for stride consistency:
Note the distance you cover on your first 30s stride, then repeat that exact distance for each rep.
No need to stare at your watch. Focus on feel, form, and finishing controlled. Simple systems work best.
Note the distance you cover on your first 30s stride, then repeat that exact distance for each rep.
No need to stare at your watch. Focus on feel, form, and finishing controlled. Simple systems work best.
August 28, 2025 at 3:01 PM
Pro tip for stride consistency:
Note the distance you cover on your first 30s stride, then repeat that exact distance for each rep.
No need to stare at your watch. Focus on feel, form, and finishing controlled. Simple systems work best.
Note the distance you cover on your first 30s stride, then repeat that exact distance for each rep.
No need to stare at your watch. Focus on feel, form, and finishing controlled. Simple systems work best.
How to know when you're ready to progress phases:
• No pain or discomfort during/after sessions
• Recovering well between workouts
• Maintaining easy run quality on off days
• Completing sessions feeling controlled, not destroyed
Your body will tell you when it's ready.
• No pain or discomfort during/after sessions
• Recovering well between workouts
• Maintaining easy run quality on off days
• Completing sessions feeling controlled, not destroyed
Your body will tell you when it's ready.
August 27, 2025 at 6:59 PM
How to know when you're ready to progress phases:
• No pain or discomfort during/after sessions
• Recovering well between workouts
• Maintaining easy run quality on off days
• Completing sessions feeling controlled, not destroyed
Your body will tell you when it's ready.
• No pain or discomfort during/after sessions
• Recovering well between workouts
• Maintaining easy run quality on off days
• Completing sessions feeling controlled, not destroyed
Your body will tell you when it's ready.
Extended interval progression (Week 8+):
Start: 1-2x 5min intervals with equal recovery
Build: 2-3x 5min intervals (if running 60+ min easy)
Target: 8-10min intervals over several weeks
This milestone = transition from rehab to true performance training.
Start: 1-2x 5min intervals with equal recovery
Build: 2-3x 5min intervals (if running 60+ min easy)
Target: 8-10min intervals over several weeks
This milestone = transition from rehab to true performance training.
August 27, 2025 at 10:33 AM
Extended interval progression (Week 8+):
Start: 1-2x 5min intervals with equal recovery
Build: 2-3x 5min intervals (if running 60+ min easy)
Target: 8-10min intervals over several weeks
This milestone = transition from rehab to true performance training.
Start: 1-2x 5min intervals with equal recovery
Build: 2-3x 5min intervals (if running 60+ min easy)
Target: 8-10min intervals over several weeks
This milestone = transition from rehab to true performance training.
Golden rule for speed work progression: "Leave one in the tank"
None of these intervals should take you to complete exhaustion. We save that for racing.
Better to finish strong than drained. You're building capacity, not testing limits.
None of these intervals should take you to complete exhaustion. We save that for racing.
Better to finish strong than drained. You're building capacity, not testing limits.
August 26, 2025 at 5:04 PM
Golden rule for speed work progression: "Leave one in the tank"
None of these intervals should take you to complete exhaustion. We save that for racing.
Better to finish strong than drained. You're building capacity, not testing limits.
None of these intervals should take you to complete exhaustion. We save that for racing.
Better to finish strong than drained. You're building capacity, not testing limits.
The hardest part of returning to speed work after injury isn't running fast again.
It's bridging the gap between "I can run pain-free" and "I can race."
Most runners rush this transition and end up back in rehab. Here's the exact system I use to prevent that:
It's bridging the gap between "I can run pain-free" and "I can race."
Most runners rush this transition and end up back in rehab. Here's the exact system I use to prevent that:
August 26, 2025 at 2:59 PM
The hardest part of returning to speed work after injury isn't running fast again.
It's bridging the gap between "I can run pain-free" and "I can race."
Most runners rush this transition and end up back in rehab. Here's the exact system I use to prevent that:
It's bridging the gap between "I can run pain-free" and "I can race."
Most runners rush this transition and end up back in rehab. Here's the exact system I use to prevent that:
The biggest early mistake in speed work rehab:
Skipping the bridge between easy running and race intervals.
Solution: Start with strides, progress to short intervals, then extend duration. This system respects tissue healing while building speed capacity.
Skipping the bridge between easy running and race intervals.
Solution: Start with strides, progress to short intervals, then extend duration. This system respects tissue healing while building speed capacity.
August 26, 2025 at 10:59 AM
The biggest early mistake in speed work rehab:
Skipping the bridge between easy running and race intervals.
Solution: Start with strides, progress to short intervals, then extend duration. This system respects tissue healing while building speed capacity.
Skipping the bridge between easy running and race intervals.
Solution: Start with strides, progress to short intervals, then extend duration. This system respects tissue healing while building speed capacity.
My guidelines for speed work during running rehab:
- Start with fewer intervals than you think
- Leave one in the tank
- Always use equal to double rest periods
- Walking, standing, or easy running recovery as needed
- 1 workout max per week
- Start with fewer intervals than you think
- Leave one in the tank
- Always use equal to double rest periods
- Walking, standing, or easy running recovery as needed
- 1 workout max per week
August 25, 2025 at 10:00 PM
My guidelines for speed work during running rehab:
- Start with fewer intervals than you think
- Leave one in the tank
- Always use equal to double rest periods
- Walking, standing, or easy running recovery as needed
- 1 workout max per week
- Start with fewer intervals than you think
- Leave one in the tank
- Always use equal to double rest periods
- Walking, standing, or easy running recovery as needed
- 1 workout max per week
Short interval progression (Weeks 4-8):
Start: 8x 30s on/30s off
Progress: 8x 1min on/1min off
Advance: 4-6x 2min on/2min off
Equal to double rest periods.
Goal: repeated faster running while monitoring injury tolerance.
Start: 8x 30s on/30s off
Progress: 8x 1min on/1min off
Advance: 4-6x 2min on/2min off
Equal to double rest periods.
Goal: repeated faster running while monitoring injury tolerance.
August 25, 2025 at 4:03 PM
Short interval progression (Weeks 4-8):
Start: 8x 30s on/30s off
Progress: 8x 1min on/1min off
Advance: 4-6x 2min on/2min off
Equal to double rest periods.
Goal: repeated faster running while monitoring injury tolerance.
Start: 8x 30s on/30s off
Progress: 8x 1min on/1min off
Advance: 4-6x 2min on/2min off
Equal to double rest periods.
Goal: repeated faster running while monitoring injury tolerance.
After a knee injury, most runners think complete rest = faster healing.
The bigger mistake: waiting weeks to start loading the tendon again.
Your patellar tendon needs progressive stress to rebuild strength. Passive treatments can't build the running resilience you need.
Training IS your rehab.
The bigger mistake: waiting weeks to start loading the tendon again.
Your patellar tendon needs progressive stress to rebuild strength. Passive treatments can't build the running resilience you need.
Training IS your rehab.
August 10, 2025 at 11:02 AM
After a knee injury, most runners think complete rest = faster healing.
The bigger mistake: waiting weeks to start loading the tendon again.
Your patellar tendon needs progressive stress to rebuild strength. Passive treatments can't build the running resilience you need.
Training IS your rehab.
The bigger mistake: waiting weeks to start loading the tendon again.
Your patellar tendon needs progressive stress to rebuild strength. Passive treatments can't build the running resilience you need.
Training IS your rehab.
Common patellar tendon rehab mistake: pushing through irritating activities.
Better approach: pause anything causing pain (hills, stairs, aggressive cycling position) while you build strength through targeted exercises.
Create the right environment for healing, then progressively challenge it.
Better approach: pause anything causing pain (hills, stairs, aggressive cycling position) while you build strength through targeted exercises.
Create the right environment for healing, then progressively challenge it.
August 9, 2025 at 9:57 PM
Common patellar tendon rehab mistake: pushing through irritating activities.
Better approach: pause anything causing pain (hills, stairs, aggressive cycling position) while you build strength through targeted exercises.
Create the right environment for healing, then progressively challenge it.
Better approach: pause anything causing pain (hills, stairs, aggressive cycling position) while you build strength through targeted exercises.
Create the right environment for healing, then progressively challenge it.
Plyometric progression for patellar tendon strength:
Double-leg hops → Single-leg hops → Lunge drops
These movements increase your tendon tolerance to running demands.
Start simple, progress systematically, respect tissue healing timelines.
Double-leg hops → Single-leg hops → Lunge drops
These movements increase your tendon tolerance to running demands.
Start simple, progress systematically, respect tissue healing timelines.
August 9, 2025 at 12:03 PM
Plyometric progression for patellar tendon strength:
Double-leg hops → Single-leg hops → Lunge drops
These movements increase your tendon tolerance to running demands.
Start simple, progress systematically, respect tissue healing timelines.
Double-leg hops → Single-leg hops → Lunge drops
These movements increase your tendon tolerance to running demands.
Start simple, progress systematically, respect tissue healing timelines.
How to know when to progress your patellar tendon rehab:
Phase 1 → Phase 2: Pain during daily activities resolves
Phase 2 → Phase 3: Can perform loading exercises without flare-ups
Phase 3 → Full training: Handle 30+ minute runs pain-free
Test, don't guess your readiness.
Phase 1 → Phase 2: Pain during daily activities resolves
Phase 2 → Phase 3: Can perform loading exercises without flare-ups
Phase 3 → Full training: Handle 30+ minute runs pain-free
Test, don't guess your readiness.
August 8, 2025 at 6:57 PM
How to know when to progress your patellar tendon rehab:
Phase 1 → Phase 2: Pain during daily activities resolves
Phase 2 → Phase 3: Can perform loading exercises without flare-ups
Phase 3 → Full training: Handle 30+ minute runs pain-free
Test, don't guess your readiness.
Phase 1 → Phase 2: Pain during daily activities resolves
Phase 2 → Phase 3: Can perform loading exercises without flare-ups
Phase 3 → Full training: Handle 30+ minute runs pain-free
Test, don't guess your readiness.
Most athletes separate "rehab" from "training" in their minds.
The mistake: believing passive treatments will get you back to running.
Your body adapts to what you consistently demand of it. The progressive loading you do in the gym IS your path back to the trails.
The mistake: believing passive treatments will get you back to running.
Your body adapts to what you consistently demand of it. The progressive loading you do in the gym IS your path back to the trails.
August 8, 2025 at 10:26 AM
Most athletes separate "rehab" from "training" in their minds.
The mistake: believing passive treatments will get you back to running.
Your body adapts to what you consistently demand of it. The progressive loading you do in the gym IS your path back to the trails.
The mistake: believing passive treatments will get you back to running.
Your body adapts to what you consistently demand of it. The progressive loading you do in the gym IS your path back to the trails.
Don't confuse patellar tendon pain with other knee issues:
• Mid-thigh/shin pain → possible stress fracture
• Quad muscle pain → muscle strain, not tendon issue
• Below kneecap → likely patellar tendon
Location matters for proper treatment approach.
• Mid-thigh/shin pain → possible stress fracture
• Quad muscle pain → muscle strain, not tendon issue
• Below kneecap → likely patellar tendon
Location matters for proper treatment approach.
August 7, 2025 at 10:04 PM
Don't confuse patellar tendon pain with other knee issues:
• Mid-thigh/shin pain → possible stress fracture
• Quad muscle pain → muscle strain, not tendon issue
• Below kneecap → likely patellar tendon
Location matters for proper treatment approach.
• Mid-thigh/shin pain → possible stress fracture
• Quad muscle pain → muscle strain, not tendon issue
• Below kneecap → likely patellar tendon
Location matters for proper treatment approach.
Isometric → Isokinetic exercise progression:
Phase 1: Wall sits and iso split squats (calm inflammation)
Phase 2: Dynamic movements like split squats and lunges (rebuild strength)
Phase 3: Plyometric hops and jumps (running-specific power)
Each phase prepares you for the next level.
Phase 1: Wall sits and iso split squats (calm inflammation)
Phase 2: Dynamic movements like split squats and lunges (rebuild strength)
Phase 3: Plyometric hops and jumps (running-specific power)
Each phase prepares you for the next level.
August 7, 2025 at 3:02 PM
Isometric → Isokinetic exercise progression:
Phase 1: Wall sits and iso split squats (calm inflammation)
Phase 2: Dynamic movements like split squats and lunges (rebuild strength)
Phase 3: Plyometric hops and jumps (running-specific power)
Each phase prepares you for the next level.
Phase 1: Wall sits and iso split squats (calm inflammation)
Phase 2: Dynamic movements like split squats and lunges (rebuild strength)
Phase 3: Plyometric hops and jumps (running-specific power)
Each phase prepares you for the next level.
You don't need to avoid all knee pain during patellar tendon rehab.
Some discomfort during rehab is normal and helpful.
Good rehab should generate fatigue and muscle soreness.
Use pain as your guide, but don't fear the work your tendon needs to adapt.
Some discomfort during rehab is normal and helpful.
Good rehab should generate fatigue and muscle soreness.
Use pain as your guide, but don't fear the work your tendon needs to adapt.
August 6, 2025 at 7:01 PM
You don't need to avoid all knee pain during patellar tendon rehab.
Some discomfort during rehab is normal and helpful.
Good rehab should generate fatigue and muscle soreness.
Use pain as your guide, but don't fear the work your tendon needs to adapt.
Some discomfort during rehab is normal and helpful.
Good rehab should generate fatigue and muscle soreness.
Use pain as your guide, but don't fear the work your tendon needs to adapt.
Day 0 patellar tendon rehab toolkit:
• Kneecap mobilizations → small movements in all directions
• Isometric loading → wall sits or iso split squats
• Passive modalities → create a window to start training again
Key principle: get things calmed down so you can load the area.
• Kneecap mobilizations → small movements in all directions
• Isometric loading → wall sits or iso split squats
• Passive modalities → create a window to start training again
Key principle: get things calmed down so you can load the area.
August 6, 2025 at 10:32 AM
Day 0 patellar tendon rehab toolkit:
• Kneecap mobilizations → small movements in all directions
• Isometric loading → wall sits or iso split squats
• Passive modalities → create a window to start training again
Key principle: get things calmed down so you can load the area.
• Kneecap mobilizations → small movements in all directions
• Isometric loading → wall sits or iso split squats
• Passive modalities → create a window to start training again
Key principle: get things calmed down so you can load the area.
The running return progression for patellar tendon issues:
• Walking → walk-runs → continuous runs
• Add 15 minutes each week once pain-free
• Strides → shorter intervals → tempo work
Monitor pain at each step. Only progress as tolerated, but keep progressing.
• Walking → walk-runs → continuous runs
• Add 15 minutes each week once pain-free
• Strides → shorter intervals → tempo work
Monitor pain at each step. Only progress as tolerated, but keep progressing.
August 5, 2025 at 4:57 PM
The running return progression for patellar tendon issues:
• Walking → walk-runs → continuous runs
• Add 15 minutes each week once pain-free
• Strides → shorter intervals → tempo work
Monitor pain at each step. Only progress as tolerated, but keep progressing.
• Walking → walk-runs → continuous runs
• Add 15 minutes each week once pain-free
• Strides → shorter intervals → tempo work
Monitor pain at each step. Only progress as tolerated, but keep progressing.