At the gym uses machines & weights. At home swaps in band versions of every exercise.
Warm-up
- Brisk walk4–5 min
Walk into the run so the first mile doesn't feel like a fight.
- Leg swings + ankle circles2 min
Open the hips and ankles before the first stride.
Run
- Long run3–3.5 mi
Relaxed and even the whole way, a touch slower than steady. RPE 5–6.
Your longest run of the week and the ceiling of the plan — 3.5 miles, nice and easy. Walk breaks are fine; finishing feeling good is the goal.
💡 Never push past 3.5 miles — extra fitness comes from running six days, not one long day.
Core — tone & tighten
- Hollow body hold2 × 25–35 s
Low back glued to the floor, arms and legs just off it. Shake is fine, arching is not.
- Heel taps2 × 20 / side
Knees bent, shoulders slightly off the floor, tap heel to heel side to side. Slow and controlled.
Cool-down & stretch
- Walk it out5 min
Let the heart rate come down before you stop moving.
- Calf + hip flexor stretch40 s × each
The two things that get tight from running every day.
- Hamstring + glute stretch40 s × each
Figure-4 and a gentle forward fold.
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