Mixed Intermediate 6weeks 4days/week
Sample day: Lower Strength
Estimated 65 minutes
main
1 item- barbell_back_squat · 4 sets
Program outline
Week 1
Day 1: Lower Strength 65m
Day 2: Zone 2 Run 40m
Day 4: Upper Strength 60m
Day 6: Strides 35m
Week 2
Day 1: Lower Strength 65m
Day 2: Zone 2 Run 42m
Day 4: Upper Strength 60m
Day 6: Strides 36m
Week 3
Day 1: Lower Strength 65m
Day 2: Zone 2 Run 45m
Day 4: Upper Strength 60m
Day 6: Strides 38m
Week 4
Day 1: Lower Strength 68m
Day 2: Zone 2 Run 48m
Day 4: Upper Strength 62m
Day 6: Tempo Intervals 42m
Week 5
Day 1: Lower Strength 68m
Day 2: Zone 2 Run 50m
Day 4: Upper Strength 62m
Day 6: Tempo Intervals 45m
Week 6
Day 1: Lower Strength Deload 45m
Day 2: Easy Run 35m
Day 4: Upper Strength Deload 45m
Day 6: Easy Strides 32m