← Full plan
Base · Week 3~18 mi

Build the aerobic base + strength

7 × 30 s hill repeats · 7 × 1 min easy/hard

1
Mon
Easy run

Easy Run + Legs + Core

2.5 mi easy, then legs & core

Open workout
2
Tue
Hills

Hill Repeats

7 × 30 s hill repeats

Open workout
3
Wed
Easy run

Recovery Run + Arms + Core

2 mi very easy + arms & core

Open workout
4
Thu
Intervals

Fartlek / Speed Play

7 × 1 min easy/hard

Open workout
5
Fri
Strength

Legs + Core

Squat-pattern strength + core

Open workout
6
Sat
Long run

Long Run

4.5 mi relaxed

Open workout
7
Sun
Rest

Rest / Mobility

Full rest or gentle mobility

Recovery
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