Monday 29 Jun
Distance: 3.1 mi · Target Duration: 33 min
Run
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Run
Distance: 3.1 mi
Target Duration: 33 min
Target Pace: ~10:00
Strength
Rounds: 3
Estimated Duration: ~25 min
Format: 40 s work / 20 s rest per exercise
Exercises (per round)
| # | Exercise | Category | Duration |
|---|---|---|---|
| 1 | Hip raise | Glutes / hamstrings | 40 s |
| 2 | Rest | 20 s | |
| 3 | Push-up | Chest / shoulders / triceps | 40 s |
| 4 | Rest | 20 s | |
| 5 | Squat | Quads / glutes | 40 s |
| 6 | Rest | 20 s | |
| 7 | Mountain climber | Core / shoulders | 40 s |
| 8 | Rest | 20 s | |
| 9 | Opposite arm and leg balance | Core / stability | 40 s |
| 10 | Rest | 20 s | |
| 11 | Squat jumps in-n-out | Quads / glutes / cardio | 40 s |
| 12 | Rest | 20 s | |
| 13 | Bicycle crunch | Core / obliques | 40 s |
| 14 | Rest between rounds | — |
Tuesday 30 Jun
Distance: 6 mi · Target Duration: 60 min
Run
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Run
Distance: 6 mi
Target Duration: 60 min
Target Pace: ~10:00
Wednesday
Rounds: 3 · Estimated Duration: ~25 min
Strength
⌄
Strength
Rounds: 3
Estimated Duration: ~25 min
Format: 40 s work / 20 s rest per exercise
Exercises (per round)
| # | Exercise | Category | Duration |
|---|---|---|---|
| 1 | Crunch | Core / abs | 40 s |
| 2 | Rest | 20 s | |
| 3 | Cross body mountain climber | Core / shoulders (Plank category) | 40 s |
| 4 | Rest | 20 s | |
| 5 | Hip raise | Glutes / hamstrings | 40 s |
| 6 | Rest | 20 s | |
| 7 | Bicycle crunch | Core / obliques (Crunch category) | 40 s |
| 8 | Rest | 20 s | |
| 9 | Runner's lunge to balance (left) | Quads / glutes / balance | 40 s |
| 10 | Rest | 20 s | |
| 11 | Runner's lunge to balance (right) | Quads / glutes / balance | 40 s |
| 12 | Rest | 20 s | |
| 13 | Opposite arm and leg balance | Core / stability (Warm-up category) | 40 s |
| 14 | Rest | 20 s | |
| 15 | Plank with arm raise | Core / shoulders | 40 s |
| 16 | Rest between rounds | — |
Thursday
Rounds: 3 · Estimated Duration: ~50 min
Interval Run
⌄
Interval Run
Rounds: 3
Estimated Duration: ~50 min
Format: 1 mi warmup, 3 rounds, 1 mi cooldown
Structure
| Step | Type | Duration | Pace target |
|---|---|---|---|
| 1 | Warmup - 1 mi | 10:00 | 10:04–11:22 /mi (easy) |
| 2 | Interval | 8:00 | 8:46–9:35 /mi (hard effort) |
| 3 | Recovery jog | 3:00 | 11:22–14:45 /mi (very easy) |
| — | Repeat steps 2–3 for 3 rounds total | ||
| 4 | Cooldown - 1 mi | 10:00 | 10:04–11:22 /mi (easy) |
Friday
Rest
Rest
⌄
Rest
Saturday
Distance: 4 mi · Target Duration: 40 min
Run
⌄
Run
Distance: 4 mi
Target Duration: 40 min
Target Pace: ~10:00
Sunday
Rest
Rest
⌄
Rest