Weekly Structure
Typical weekly rhythm. Changes based on the actual training block.
| Day | Running | Lifting |
|---|---|---|
| Monday | Easy run | Lower body strength |
| Tuesday | Workout | Upper body |
| Wednesday | Recovery run | Mobility/core |
| Thursday | Easy run | Lower body strength |
| Friday | Workout or moderate run | Upper body |
| Saturday | Easy run or off | Optional arms/core |
| Sunday | Long run | Nothing |
Baseline: 2 upper-body sessions, 2 lower-body sessions, 3–4 total strength days, and Sunday reserved for the long run.