Mile Support — Spring Day
The springy day. A counted plyometric block, then step-ups, hamstring eccentrics, calf raises and dead bugs. Seven movements, ~50 min, dosed by ground contacts rather than by sets.
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 | Lateral Bound Push sideways off the outside leg and land quietly. Reps are total contacts. Block one keeps it two-footed and low; block two bounds. 2 × 6 · rest 1:30 | 2 | 6 | 1:30 |
| 02 | Single-Leg Hop Progression Hop over a line of markers, minimum ground contact. Two-footed in the first block, single-leg from week 5 — so reps are TOTAL contacts in weeks 1-4 and contacts PER SIDE from week 5. The week instruction states the session total; obey it over the set list. 2 × 4 · rest 1:30 | 2 | 4 | 1:30 |
| 03 | Standing Long Jump Two-foot broad jump, stick the landing for one second before you step out. One contact per rep. Full rest between attempts. 2 × 1 · rest 1 min | 2 | 1 | 1 min |
| 04 | Step-up with Knee Raise Drive through the whole standing foot, finish tall, raise the free knee to hip height. Step down under control. Reps are per side. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 05 | Floor Glute-Ham Raise Feet braced, hips locked straight. Lower as slowly as you can control, hands catch you, push back up. The lowering is the whole exercise. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 06 | Standing Dumbbell Calf Raise One leg at a time here, one light dumbbell in the opposite hand. Full stretch at the bottom, one-second squeeze up top. Reps are per side. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 07 | Dead Bug Ribs down, low back flat on the floor throughout. Slow opposite arm and leg. Reps are per side; stop when the back arches. 2 × 10 · rest 30s | 2 | 10 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Jumps first, while fresh, and only on an easy-run or rest-adjacent day. End a set the moment landings get loud; log the contacts you actually did. Block one: all three jumps two-footed and low — skate hop, line hop, broad jump at two thirds of max. Single-leg and full amplitude arrive at week 5. Equipment swaps. No cones: chalk lines or a towel. No box: a stair or sturdy chair, unloaded until you own it. No partner: wedge your heels under a sofa and push back up with your hands.
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 — Spring Day template?
Jumps first, while fresh, and only on an easy-run or rest-adjacent day. 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 — Spring Day, and how long does it take?
Mile Support — Spring Day runs 7 movements and about 17 working sets, roughly 50 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 Spring Day version different?
Mile Support — Spring Day is the spring 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