Recovery
Rest day
You don't get faster from training — you get faster from recovering from it. Sleep well, eat enough, and let the work absorb.
Optional gentle movement
- Easy walk20–30 min (optional)
A relaxed walk promotes blood flow without adding training stress.
- Mobility / foam roll10–15 min
Roll calves, quads, glutes, IT band. Stretch hips and hamstrings.
💡 Recovery is part of the plan, not a day off from it. Sleep 7–9 h and eat enough protein — that's when you get faster.
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