60-Week Daily Run, Legs & Abs Plan

A run every day
Six runs a week, 2–3.5 miles each with one longer day on Sunday. Frequent short runs burn more over a week than one long one — and they're easier to recover from.
Core that trims
Bodyweight-only core three times a week — holds and control, no weighted crunches. It tightens the waist instead of thickening it.
Lift by feel (RPE)
Pick the load that lands each set at the right reps-in-reserve. As you get stronger the same RPE happens at a heavier bar — that's progressive overload, without a calculator.
Heavy legs, few sets
Three short machine leg sessions a week keep the load heavy and the volume low — that's what holds glute and thigh size while you're losing weight.
Deload every 4th week
Every 4th week the runs get shorter and the sets come down so your body absorbs the work and you stay injury-free running six days a week.
Monday completely off
One full rest day a week. Walk if you want, but nothing is scheduled — that day is what makes six days of running sustainable.

Run every day,keep the curves.

Your 60-week schedule

Block 1 · week 1 — run daily, hold the muscle

Block 1 · week 2 — run daily, hold the muscle

Block 1 · week 3 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 1 · week 5 — run daily, hold the muscle

Block 1 · week 6 — run daily, hold the muscle

Block 1 · week 7 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 1 · week 9 — run daily, hold the muscle

Block 1 · week 10 — run daily, hold the muscle

Block 1 · week 11 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 2 · week 1 — run daily, hold the muscle

Block 2 · week 2 — run daily, hold the muscle

Block 2 · week 3 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 2 · week 5 — run daily, hold the muscle

Block 2 · week 6 — run daily, hold the muscle

Block 2 · week 7 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 2 · week 9 — run daily, hold the muscle

Block 2 · week 10 — run daily, hold the muscle

Block 2 · week 11 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 3 · week 1 — run daily, hold the muscle

Block 3 · week 2 — run daily, hold the muscle

Block 3 · week 3 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 3 · week 5 — run daily, hold the muscle

Block 3 · week 6 — run daily, hold the muscle

Block 3 · week 7 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 3 · week 9 — run daily, hold the muscle

Block 3 · week 10 — run daily, hold the muscle

Block 3 · week 11 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 4 · week 1 — run daily, hold the muscle

Block 4 · week 2 — run daily, hold the muscle

Block 4 · week 3 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 4 · week 5 — run daily, hold the muscle

Block 4 · week 6 — run daily, hold the muscle

Block 4 · week 7 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 4 · week 9 — run daily, hold the muscle

Block 4 · week 10 — run daily, hold the muscle

Block 4 · week 11 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 5 · week 1 — run daily, hold the muscle

Block 5 · week 2 — run daily, hold the muscle

Block 5 · week 3 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 5 · week 5 — run daily, hold the muscle

Block 5 · week 6 — run daily, hold the muscle

Block 5 · week 7 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Block 5 · week 9 — run daily, hold the muscle

Block 5 · week 10 — run daily, hold the muscle

Block 5 · week 11 — run daily, hold the muscle

Deload — shorter runs, fewer sets, absorb the work

Training principles

Run every day,
keep the curves.