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4-Wk Running-Specific Mobility & Flexibility Progression - Reusable/Repeatable


Ryan Eckert, MS, CSCS

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4 Weeks

Plan Description


Runners have unique needs when it comes to mobility and flexibility across both the upper body and lower body in order to maximize efficiency when running while simultaneously minimizing risk of injury due to inflexible or immobile joints being put through ranges of motion that they are not effectively prepared for.

This plan consists of a 4-week gentle progression of flexibility exercises and mobility exercises. It is designed to be repeated or re-used over and over again or just periodically throughout the year when an athlete wants to place an extra emphasis on flexibility and mobility. The off-season is a particularly great time to add in a bit of extra flexibility and mobility work in order to promote enhancements in range of motion that will help improve performance during the subsequent competitive or race-specific training cycles.

Included in this plan is a 17-page Mobility and Flexibility Guidebook for Runners that provides an overview of the unique flexibility and mobility needs for runners as well as pictures and descriptions of all exercises included within this plan.

The following pieces of equipment are required to successfully complete this plan:
-foam roller
-mat (exercise mat or yoga mat)
-stretching/yoga strap
-PVC pipe (optional)

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
01:20:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:20:00 00:45:00

Training Load By Week

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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