Phase 4 Overview
Phase 4 of 4
Restore the training demands that matter to you and transition rehabilitation into sustainable maintenance.
Phase 4No fixed endpointCriteria-Based
Primary Goals
What this phase is trying to accomplish
Normal Volume
Restore normal easy-running volume.
Long Runs
Rebuild the longer-duration demand relevant to your training.
Hills & Faster Work
Reintroduce hills, threshold work, intervals, and speed in a logical sequence.
Maintenance
Keep enough calf and soleus strength that the capacity you rebuilt does not disappear.
Progression Rule
The calendar does not decide when you advance
Use the suggested timeframe only to set expectations. Advance when your current activity and exercise load are being tolerated well enough to begin the demands of the next phase without a meaningful next-morning symptom increase.