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Thu · 07:00–07:55
If it goes badlyLegs heavy after three: stop there and jog home.
07:00Easy run45 min
19:00Active Runnersyour club
18:30Strength40 min
07:00Tempo3 × 10 min
08:30Long run1 h 50
10:00Mobility20 min
07:00Upper push60 min
07:00Easy run40 min
19:00Mobility15 min
18:00Lower body60 min
07:00Upper pull55 min
09:00Intervals6 × 3 min
19:00Walk-run test20 min
19:00Strength basics25 min
10:00Run-walk10 × 1 min / 1 min
18:00Balance test5 min
A session to another daywhen you ask
Today, lighterafter your check-in
The week around a tripfrom your calendar
Anything that hurtsat once, with Tomás
Club and coach sessionsas written
A rest dayevery week
Your appsuntil you say yes
A synced workoutnever rewrites the plan
Your watchruns, rides, swims
Your workout appstrength, mobility
Your calendarevery session
Your club's appnothing from us
Runners lift twice a week: it makes every stride cheaper.
Yes. Tell Carlos when they are and he plans the rest of the week around them.
As many as you usually train, never more, with at least one rest day. The first week is sized to the days you already have.
Ask Carlos. The change goes to your apps with its reason.
It shows as skipped and Carlos asks once whether to move it or let it go.
The next Monday after setup.
No. Week 1 then includes a test or two, and every session says how hard to go, from 1 to 10.