1
MonRest / Mobility
Full rest or gentle mobility
Recovery
2
TueRun + Legs — Hip Extension
1.5–2 mi · Easy run + light thrust & curls
Open workout
3
WedRun + Core
2 mi · Steady run + 2-move core
Open workout
4
ThuRun + Legs — Squat & Press
1.5–2 mi · Easy run + light squat & press
Open workout
5
FriRun + Core
1.5–2 mi · Easy run + 2-move core
Open workout
6
SatRun + Legs — Machines
2 mi · Steady run + light machine work
Open workout
7
SunLong Run + Core
2.5 mi · Shorter long run + core
Open workout