Here's how a two-mile day usually goes:
- Active stretching
- .75 to 1 mile run
- Roll both IT-bands and more active stretching
- .5 to 1 mile run
- Repeat steps 3-4 until loose...usually 2 miles, sometimes as long as 3 miles
- Finish with more rolling and active stretching
This works wonders for me when I do it the day after. Another added benefit is that I usually do a two miler on Monday which means I start the week running instead of resting.