Tuesday, Oct 20, 2026

Today

Week 8 · Base

RUN Pending

Either option counts as a hit. Easy = maintenance. Normal = build.

Easy maintenance

RW 25 min 2:1

Normal build

3–3.5 mi easy

STRENGTH

Strength (solo)

What to do: Solo strength — 25–40 min at home or gym. Squats, RDL, step-ups, bridges. Log what you did.

This week

Long build. April half on track if Normal hit rate stays above ~70%.

Week snapshot

  • Mon Oct 12

    RUN Off

  • Tue Oct 13

    EASY RW 25 min 2:1

    NORM 3–3.5 mi easy

    STR Strength (solo)

  • Wed Oct 14

    EASY RW 25 min 2:1

    NORM 3 mi easy

  • Thu Oct 15

    RUN Off

    STR Lift with coach

  • Fri Oct 16

    EASY RW 25 min 2:1

    NORM 3–3.5 mi easy

  • Sat Oct 17

    EASY Off or RW 20–25 min 2:1

    NORM 2.5 mi easy

  • Sun Oct 18

    EASY RW 40 min 2:1

    NORM 5–6 mi easy