1
MonRest / Mobility
Full rest or gentle mobility
Recovery
2
TueRun + Legs — Hip Extension
2–2.5 mi · Easy run + thrust, curls & glute machines
Open workout
3
WedRun + Core
2.5–3 mi · Steady run + 2-move core
Open workout
4
ThuRun + Legs — Squat & Press
2–2.5 mi · Easy run + Smith squat, leg press & lunges
Open workout
5
FriRun + Core
2–2.5 mi · Easy run + 2-move core
Open workout
6
SatRun + Legs — Machines
2.5–3 mi · Steady run + kickbacks, abduction & burnout
Open workout
7
SunLong Run + Core
3–3.5 mi · Longest run of the week + core
Open workout