Library

Run · Easy aerobic run. Keep it conversational.

Run · Weekend endurance. Easy to steady.

Run · Short and truly easy. Shake-out, not training stress.

Run · Short, sharp efforts with full recovery.

Run · Comfortably hard, sustainable effort.

Run · Hard intervals. Controlled, not a sprint.

Lift · Squat-pattern lower body.

Lift · Hinge-pattern lower body.

Lift · Horizontal push/pull emphasis.

Lift · Vertical push/pull emphasis.

Plyo · Jumps for height and stiffness. Quality over volume.

Plyo · Horizontal and elastic work for running.

Other · Easy stretch after squats or hinges.

Other · Before squats or hinges. Then ramp the first compound.

Other · Easy walk/jog and a few stretches.

Other · Before a quality run. Easy jog plus drills and strides.

Other · Easy stretch after pressing and pulling.

Other · Shoulder and scapular prep, then ramp the first press or pull.