The week is built to hold two loads at once: enough running to keep an aerobic base, enough lifting to keep it from costing me. Forty to forty-five miles, three lifts, one long run. The structure is the bet; the numbers below are the current allocation.
The week
Hybrid: aerobic base, three lifts, one long run.| Day | Focus | Run | Lift |
|---|---|---|---|
| Mon | Easy aerobic | 6 mi easy | Lower — squat focus |
| Tue | Quality run | 8 mi w/ threshold reps | — |
| Wed | Recovery | 5 mi easy | Upper — push/pull |
| Thu | Easy aerobic | 6 mi easy + strides | — |
| Fri | Rest | — | Full rest |
| Sat | Long run | 13-15 mi long | — |
| Sun | Strength | 4 mi shakeout | Lower — deadlift focus |
Targets
The allocation the week is solving for.- Running
- 40-45 mi / wk
- Lifting
- 3 sessions / wk
- Long run
- 13-15 mi
- Rest
- 1 full day
Live data may replace these targets later; for now they are the plan.