1
MonEasy Run + Legs + Core
5 mi easy, then legs & core
Open workout
2
TueCruise Intervals
4 × 1 mi cruise
Open workout
3
WedRecovery Run + Arms + Core
4 mi very easy + arms & core
Open workout
4
ThuIntervals (VO₂max)
5 × 1000 m hard
Open workout
5
FriLegs + Core
Squat-pattern strength + core
Open workout
6
SatLong Run
9 mi w/ steady finish
Open workout
7
SunRest / Mobility
Full rest or gentle mobility
Recovery