Phase 1

Monday

Strength

Hip Hikes

10 sets per side

Single-Leg Glute Bridges

2 alternating sets per side

5-8 reps per set

Add a set if prone to IT Band issues

Clamshells

2 alternating sets per side

8-12 reps per set

Swimmers

2 sets per side

3-5 reps per set

Stretch in between sets

One Foot Balance

One minute per side

Running

Rest or 2 - 3 EASY miles!

Effort

This run should be done at an easy, conversational effort. You should be able to talk in full sentences without strain. Keep the effort steady and relaxed throughout.

Priority

Lowest priority this week. If life gets in the way, skip it without making it up later. But don’t make a habit of missing planned sessions.

Coach Tips

Rest vs. shake-out: The rest/2–3 mile option isn’t a free skip. If you’re truly beat up from the weekend, choose rest. Otherwise, a short, easy shake-out promotes blood flow and recovery.
Keep it truly easy: This is a zone 1-2 run, or easier to gauge, a run that should be done at an easy flowing conversational pace. Pushing here is counterproductive.
Decision rule: If energy is fair and soreness is less than “medium” → do the easy run. Heavy fatigue, some tweaks, or very sore → take rest.
If you feel amazing: Then still keep this EASY. Bank the energy for speedwork and the long runs. If this happens often, it’s a hint that you may not be pushing your weekend workouts as hard as you should be.
No makeup miles: If you miss it, let it go. Resume the regular plan tomorrow. Don’t try to add these as extra miles onto another day

Modifications

None. If needed, opt for full rest instead of the shake-out.

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Phase 2

Phase 3

Hard Week

Recovery Week

Phase 1

Monday

Strength

Running

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