Between Runs
Six weeks for legs that run. A roller, a wall and ten quiet minutes on the days between runs.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A foam roller, a wall to lean on, and floor space.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Calves and Feet
- Foam Roll Calves 1 × 45 sec each leg
- Wall Calf Stretch 2 × 30 sec each side
- Ankle Circles 1 × 8 each way, each foot
- Standing Toe Touch 1 × 30 sec
Roll from just below the knee to just above the ankle, one leg at a time. Heel flat on the wall stretch — that is the whole thing.
Day 2 Thighs
- Foam Roll Quads 1 × 45 sec each leg
- Foam Roll Hamstrings 1 × 45 sec each leg
- Side-Lying Quad Stretch 2 × 30 sec each side
- Seated Hamstring Stretch 2 × 30 sec each side
Let the leg on the roller go heavy — the work happens when the muscle is off duty, not braced.
Day 3 Hips and the Side Line
- Foam Roll IT Band 1 × 30 sec each side
- Foam Roll Glutes 1 × 30 sec each side
- Kneeling Hip Flexor Stretch or Standing Hip Flexor Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
The outside of the leg is tender on almost everyone — meter the weight with the top leg and go slower, not harder.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.