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TrainersEye · Calf & Shin Health
Calf & Shin X
Trainer's Eye
Phase 4 · Load and endurance · Session X

Twenty-four in.
Strong enough
to run on?

Phase 4 check-in: the heel-raise maximum, the soleus test and the symmetry check that decides Phase 5.

  • Xsession
  • P4Endurance
  • 12:00on the clock
  • — donecompleted

Twenty-five is the standard

A healthy adult should manage in the region of 25 full-range single-leg heel raises. Most runners with shin pain cannot.

Night pain is a flag

Bone pain that is present at rest or wakes you is different from training soreness, and it needs imaging rather than more loading.

Strength first, miles second

The calf has to be strong before the mileage goes back up. Reversing that order is the most common reason this returns.

Three couplets · two rounds · twelve minutes · legs that take the miles

A

Max test

Heel raise max + bent-knee max
A1

Heel raise maximum test

60 s · slow reps

Maximum clean single-leg raises in 60 s on each leg — write both numbers.

Easier fingertips on a wall  ·  Harder backpack on

R1R2—
A2

Bent-knee maximum test

20/side · ×2

Maximum clean bent-knee raises up to twenty each side; note where it broke.

Easier fewer reps  ·  Harder backpack on

R1R2
B

Shin test

Tibialis max + heavy loaded raise
B1

Tibialis maximum test

60 s · slow reps

Maximum clean toe raises against the wall in 60 s — note both legs.

Easier feet closer  ·  Harder weighted

R1R2—
B2

Heavy loaded heel raise test

10 reps · ×2

Heaviest pack for ten clean full-range reps; record the load.

Easier lighter  ·  Harder heavier

R1R2
C

Carry test

Carry hold test + symmetry check
C1

Carry hold test

60 s · seconds held

Heaviest bags you can hold with a tall posture; count the seconds you hold.

Easier lighter  ·  Harder heavier

R1R2—
C2

Side-to-side symmetry check

10/side · ×2

Ten single-leg raises each side back to back; note any difference in quality.

Easier fewer reps  ·  Harder backpack on

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Calf endurance fails long before calf strength does — that is why these sets are long.
  2. Bone and tendon adapt over months. Add load in small steps and let the week's numbers decide.
  3. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  4. Soreness in the muscle is fine. One sore spot on the bone that is worse the next day is not.

Tick it off

MovementRound 1Round 2Best
A1Heel raise maximum testslow reps in 60 s —
A2Bent-knee maximum test20/side
B1Tibialis maximum testslow reps in 60 s —
B2Heavy loaded heel raise test10 reps
C1Carry hold testseconds held —
C2Side-to-side symmetry check10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-CALFSHIN-X