Mile Support — Load Day
The heavy, low-volume runner's day. Loaded squat, single-leg RDL, split squat, straight-knee and bent-knee calf work, suitcase carry, side bridge. Seven movements, ~55 min, no upper-body volume.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Goblet Squat Bell or single dumbbell held at the chest, elbows inside the knees. Upright torso, full depth you can own without the heels lifting. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Kettlebell One-Legged Deadlift Bell in the hand on the standing side. Hips square — the trailing leg must not open out. Reps are per side. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Split Squat with Dumbbells Front knee tracks over the foot, torso tall. Rear foot elevated only if you have a step you trust; otherwise flat. Reps are per side. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 04 | Standing Dumbbell Calf Raise Knees straight. Two-second pause at the bottom of the stretch, three seconds lowering. This is the gastrocnemius and Achilles slot. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 05 | Dumbbell Seated One-Leg Calf Raise Knee bent about ninety degrees, dumbbell on the thigh above the knee. Bent-knee position biases the soleus. Reps are per side. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 06 | Suitcase Carry One heavy dumbbell, shoulders level, no lean away from the load. Duration is per side; walk it or march in place if space is short. 2 × 40s · rest 30s | 2 | 40s | 30s |
| 07 | Side Bridge Straight line from ankle to ear, hips stacked and lifted. Duration is per side. Anti-lateral-flexion, not a crunch. 2 × 30s · rest 30s | 2 | 30s | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat first; calves and trunk last. The squat is a goblet hold — outgrow one bell and take a dumbbell in each hand, a trap-bar deadlift, or a barbell back squat. Pause two seconds in the stretch of the straight-knee calf raise, one on the seated version. Stop every set two to three reps short; pair the carry with the side bridge, thirty seconds between. Swaps. No kettlebell: dumbbell vertical at the chest. No bench or step: rear foot flat on the split squat, seated calf raise on a stair edge, dumbbell on the thigh.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Mile Support — Load Day template?
Squat first; calves and trunk last. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Mile Support — Load Day, and how long does it take?
Mile Support — Load Day runs 7 movements and about 18 working sets, roughly 55 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Load Day version different?
Mile Support — Load Day is the load day cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight