1
MonEasy Run + Legs + Core
5.5 mi easy, then legs & core
Open workout
2
TueTempo / Threshold Run
24 min continuous @ tempo
Open workout
3
WedRecovery Run + Arms + Core
4.5 mi very easy + arms & core
Open workout
4
ThuIntervals (VO₂max)
7 × 800 m hard
Open workout
5
FriLegs + Core
Squat-pattern strength + core
Open workout
6
SatLong Run
9.5 mi w/ steady finish
Open workout
7
SunRest / Mobility
Full rest or gentle mobility
Recovery