← Full plan
Week 13–2 sets

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

Runs 6× · Legs 3× · Core 3×

1
Mon
Rest

Rest / Mobility

Full rest or gentle mobility

Recovery
2
Tue
Run + legs

Run + Legs — Hip Extension

2–2.5 mi · Easy run + thrust, curls & glute machines

Open workout
3
Wed
Run + core

Run + Core

2.5–3 mi · Steady run + 2-move core

Open workout
4
Thu
Run + legs

Run + Legs — Squat & Press

2–2.5 mi · Easy run + Smith squat, leg press & lunges

Open workout
5
Fri
Run + core

Run + Core

2–2.5 mi · Easy run + 2-move core

Open workout
6
Sat
Run + legs

Run + Legs — Machines

2.5–3 mi · Steady run + kickbacks, abduction & burnout

Open workout
7
Sun
Run + core

Long Run + Core

3–3.5 mi · Longest run of the week + core

Open workout
Week 2 →