Training Plan
Lean and strong, keep the running sharp, gym sessions under 70 minutes.
Monday
4 exercises · 30-40 min easy, conversational pace
Tuesday
5 exercises
Wednesday
6 exercises · 20-25 min very easy
Thursday
4 exercises · 10 min easy warmup · 6 x 2 min @ RPE 7-8 · 2 min easy jog between reps · 10 min easy cooldown
Friday
Saturday
Walking · Mobility · Easy cycling · Sauna (optional)
Sunday
9 km easy, conversational pace