Warm-up
- Easy jog5 min
Start slow and let your heart rate climb gradually. This is not training pace — it's just opening the body up.
- Dynamic drills~5 min
Leg swings (front/back & side), walking lunges, high knees, butt kicks, A-skips. 10–15 m of each.
💡 Dynamic (moving) stretches before running; save static holds for the cooldown.
Run
- Recovery run5 mi @ easy+ (slower end)
Deliberately slow. This run adds aerobic volume while you recover from yesterday's hard session.
💡 If you feel beat up, cut it short or walk. Recovery days are where adaptation happens.
Strength — arms & upper
- Reverse pec fly3 × 12–15
Rear-delt machine — squeeze the shoulder blades together and control the return. Balances posture and arm drive.
- Lat pulldown3 × 12–15
Pull to the upper chest, control the way back up. Builds the back that powers your arm swing.
- Standing chest press machine3 × 10–12
The machine where you sit/stand against the padded back support and press the handles forward until your arms extend.
💡 It's the one with the pad behind you and the weight stack connected to the handles you push away.
- Tricep press (machine)3 × 12–15
Extend fully and control the return. Rounds out the upper-body work.
Core circuit
- Plank3 × 45 s
Glutes & abs braced, straight line head to heels. A strong core keeps your form intact when you fatigue.
- Leg raises3 × 15
Lying flat, lower the legs slowly and keep your low back pressed into the floor. Builds lower-ab control.
- Side plank3 × 30–45 s / side
Trains the hips/obliques that stop your pelvis dropping mid-stride.
- Dead bug3 × 10 / leg
Low back pressed down, slow opposite arm/leg. Anti-extension core control.
Cool-down & stretch
- Light walk3–5 min
Flush the legs and let the heart rate settle.
- Hip flexor + couch stretch45 s × each
Open the front of the hip after squatting/hinging.
- Hamstring + glute stretch45 s × each
Figure-4 and a forward fold to release the posterior chain.
- Calf + ankle mobility45 s × each
Wall calf stretch plus 10 slow ankle circles each side.
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