4-Week Mobility Training Plan for Endurance Athletes

Why Mobility Matters

If you’re a runner, cyclist, or multi-sport endurance athlete, mobility training is non-negotiable for improving your performance. It’s what keeps your joints healthy, your movements fluid, and reducing pain. Yet, most endurance athletes skip it until pain, injury, or poor performance forces them to pay attention.

The good news? It doesn’t take much of your time to see a huge difference. Just a few minutes a day can unlock tight joints, improve range of motion, and make movement feel effortless.

That’s exactly why I created this 4-part mobility series—so you can assess your movement first, then follow targeted exercises to improve it.

How to Use This 4-Week Plan

Each video in this series follows a simple structure:
✅ Self-Assessment – Quickly test your mobility to identify limitations.
✅ Warm-Up & Re-Test – Prime your body and check for immediate improvement.
✅ Corrective Exercises – Do the movements that will help you move better long-term.

Each video targets a key area:
✅ Ankles – Better stability & shock absorption
✅ Hips – Stronger movement mechanics & injury prevention
✅ T-Spine (Upper Back) – Improved posture & spinal mobility
✅ Shoulders – Greater range of movement & reduced stiffness

Here is a sample 4-week plan that targets all 4 areas. I suggest tweaking it by doing more of what you need and exclude the others. Focus on what needs attention now to improve performance in your main sport. You can always work on the rest in the off-season.

Your 4-Week Mobility Training Schedule

How It Works:

• Each video is 10 minutes or less—easy to fit into your routine.
• Start by assessing your mobility using the tests in each video.
• Decide which areas need immediate attention and tackle them first.
• Do a quick reassessment once per week, taking note of improvements.
• As you progress, you can increase the challenge by adding equipment like resistance bands or light weights to enhance strength and mobility.
• By the end of 4 weeks, you’ll be able to see how far you’ve come.
• Need more mobility? Repeat the plan or add extra sessions as needed.

Watch the Videos & Follow Along

Pick your workout from the list below. Click the big green play button to start. ❗️VIDEOS NOT LOADING? Refresh this page. If that doesn’t solve the problem, let me know in the comments at the bottom of this page.

Final Thoughts: Get Moving & Stay Consistent

Mobility isn’t just “extra work”—it’s what allows you to keep doing what you love without pain, stiffness, or injury. Whether you’re training hard or just want to move well in everyday living, these short sessions will make a difference.

💬 Let me know how it’s going! Which endurance sport do you train the most? Drop a comment below with your experience or any questions. And if you want more mobility routines, leave a suggestion for what you need. I’ll be expanding this series and would love to hear your requests!

🚀 Subscribe to my channel for more movement-focused training for endurance and ultra-endurance athletes because the best investment you can make is in your ability to move well for sport and life.