Fred Catley Rehab

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FC Fred Catley Rehab
Progress Report

Your Journey

From the stairs to the start line.

3 Nov 2025 → 13 Jun 2026 · 32 weeks
Pain now
0/10
▼ from 6/10 on the stairs
Single-leg quad
47kg
▲ from 32kg loaded, pain-free
Long run climb
769m
in one run · 2h45
Rehab phases
4/4
▲ now performing

Your goals

Your words in week one — when stairs hurt and the ultra was six months away.

"I trust the process."Week one. Stairs hurt, and the ultra was six months away.
Get out of painDone
6/10 limping up the stairs → pain-free, every day
Build a real strength baseDone
Single-leg quad 32 → 47 kg · split-lunge near bodyweight
Get back to running, pain-freeDone
Running since February · 5/5 pain-free weeks
Build the engine for the distanceDone
2h55 long runs · 769m climbs · trail half marathon raced
Finish Carlisle to Gateshead2 days out
13 June. Strong enough, trained enough. The last push.

Athlete profile

Where you are as an athlete. Faint is your start. Solid is now. The dashed line is your potential, what the performance phase is for.

Start Now Potential

Why the potential matters

Fewer injuries. The stronger you get, the harder you are to break. Strength training cuts runners' overuse injuries to around half, and you came in unable to climb stairs without pain.Lauersen et al., British Journal of Sports Medicine

Faster, for less. More strength, power and speed improve your running economy, so the same pace costs less energy and you can hold it for longer.Systematic reviews, Sports Medicine

The payoff. That efficiency and durability is exactly what carries you through the back half of the ultra, when the people around you are falling apart.

Your journey

You've cleared the rehab arc. You're in the performance phase now — start line two days out.

Rehab Phases · complete
Performance Phases · in progress
1
Heal
"I'm in control of my body again."
2
Build
"I'm rebuilding strength and capacity."
3
Bridge
"I'm bridging back to higher training loads."
4
Reinforce
"I trust my body under fatigue."
5
Perform
"I'm training like an athlete again."
!

It was never a straight line. Knee niggles, broken-sleep weeks, a house sale and life stress all landed mid-build. We adjusted the load, kept the engine running, and never stopped. Training through the ups and downs — not pausing for them — is exactly what got you to a start line you couldn't have pictured in November.

Strength

single-leg leg extension · kg
Current single-leg benchmarks May 2026

Running

Long run · minutes · built up, then tapered for race day

First pain-free run in February. An 11k technical run and a 1,200m-ascent hike in May. A trail half marathon raced. A 2h55 long run with around 1,000m of climb. Then the taper — and the start line.

Your Week

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Daily tracker · 30 seconds
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Members Area

Everything you need, in one place.

01 · PDF
The onboarding process explained
02 · Forms
The boring bit
Consent & acknowledgment
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The promise
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03 · PDF
Quick start guide
04 · Form
Getting to know you
New client intake questionnaire
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05 · Form
Equipment inventory
Tell me what you've got access to
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06 · Video
Daily tracker
How to use the daily tracker
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07 · Video
Weekly check-in
How the weekly check-in works
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08 · Video
Expectations
What to expect from the programme
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09 · Form
Before you go
New client onboarding checklist
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10 · Share
One last thing
Toolkit · Nutrition

The Nutrition Audit.

4 quick questions. Tells you where to start, and how deep to go.

Before we start
What's your first name?

So I know whose audit I'm looking at.

The four layers
Build from the bottom up.
L1Targets
L2Timing
L3Quality
L4Habits

Each layer sits on the one below it. Start at the bottom. Climb only as far as your goal needs.

1 / 4
£100 per referral

Free money for sending me someone.

01
Send them my way
Instagram or WhatsApp. Tell them to mention your name when they enquire.
02
They sign up
Once they're onboarded and have started their programme, you're in.
03
£100 straight to your bank
As soon as they're onboarded, I'll transfer £100 to you directly. No credit, no forms.
The details: £100 is transferred to your bank once the referred athlete is onboarded and has started their programme. Referrals must be new clients (not returning). No cap on how many people you can refer.
Fred Catley Rehab