Between Runs
Six weeks for legs that run. A roller, a wall and ten quiet minutes on the days between runs.
- Weeks
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Quadriceps · Calves · Hamstrings · Glutes · Abductors
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A foam roller, a wall to lean on, and floor space. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Between Runs” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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