Strength
Stronger legs.
Faster miles.
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Focus mix
Sessions by focus, last 90 days
Consistency
Twice a week. Every week.
Two sessions a week is the sweet spot for runners: fewer injuries, better running economy.
History
Every session.
- PlyometricsFri, Nov 6, 2026via StravaBox jumps 4×6 · Bounding 3×20 · Single-leg hops 3×1040 minRPE 8
- Lower bodyMon, Nov 2, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb40 minRPE 7
- MobilityFri, Oct 30, 2026Hip flow 1×1 · Foam rolling 1×124 minRPE 4
- Upper bodyWed, Oct 28, 2026via StravaBench press 4×8 @ 140lb · Pull-ups 4×8 · Overhead press 3×8 @ 80lb36 minRPE 8
- Lower bodyMon, Oct 26, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb41 minRPE 6
- MobilityFri, Oct 23, 2026via StravaHip flow 1×1 · Foam rolling 1×115 minRPE 4
- CoreWed, Oct 21, 2026Plank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb38 minRPE 7
- Full bodyMon, Oct 19, 2026Deadlift 4×5 @ 215lb · Goblet squat 3×10 @ 50lb · Push-ups 3×15 · Farmer carry 3×1 @ 65lb47 minRPE 7
- MobilityFri, Oct 16, 2026Hip flow 1×1 · Foam rolling 1×122 minRPE 4
- Upper bodyWed, Oct 14, 2026via StravaBench press 4×8 @ 140lb · Pull-ups 4×8 · Overhead press 3×8 @ 80lb38 minRPE 6
- Lower bodyMon, Oct 12, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb38 minRPE 7
- PlyometricsFri, Oct 9, 2026via StravaBox jumps 4×6 · Bounding 3×20 · Single-leg hops 3×1050 minRPE 7
- CoreWed, Oct 7, 2026Plank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb40 minRPE 7
- MobilityFri, Oct 2, 2026Hip flow 1×1 · Foam rolling 1×116 minRPE 4
- Upper bodyWed, Sep 30, 2026Bench press 4×8 @ 140lb · Pull-ups 4×8 · Overhead press 3×8 @ 80lb39 minRPE 6
- CoreWed, Sep 23, 2026Plank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb40 minRPE 7
- Lower bodyMon, Sep 21, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb43 minRPE 8
- Upper bodyWed, Sep 16, 2026Bench press 4×8 @ 140lb · Pull-ups 4×8 · Overhead press 3×8 @ 80lb37 minRPE 7
- PlyometricsFri, Sep 11, 2026via StravaBox jumps 4×6 · Bounding 3×20 · Single-leg hops 3×1035 minRPE 7
- CoreWed, Sep 9, 2026via StravaPlank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb40 minRPE 8
- Full bodyMon, Sep 7, 2026Deadlift 4×5 @ 210lb · Goblet squat 3×10 @ 50lb · Push-ups 3×15 · Farmer carry 3×1 @ 60lb33 minRPE 8
- Upper bodyWed, Sep 2, 2026Bench press 4×8 @ 140lb · Pull-ups 4×8 · Overhead press 3×8 @ 75lb38 minRPE 7
- Lower bodyMon, Aug 31, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb41 minRPE 7
- MobilityFri, Aug 28, 2026via StravaHip flow 1×1 · Foam rolling 1×116 minRPE 4
- CoreWed, Aug 26, 2026Plank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb47 minRPE 7
- Lower bodyMon, Aug 24, 2026Back squat 4×6 @ 160lb · Romanian deadlift 3×8 @ 140lb · Bulgarian split squat 3×10 @ 30lb · Calf raises 3×15 @ 45lb40 minRPE 7
- MobilityFri, Aug 21, 2026Hip flow 1×1 · Foam rolling 1×118 minRPE 3
- Full bodyMon, Aug 17, 2026Deadlift 4×5 @ 210lb · Goblet squat 3×10 @ 50lb · Push-ups 3×15 · Farmer carry 3×1 @ 60lb49 minRPE 7
- PlyometricsFri, Aug 14, 2026Box jumps 4×6 · Bounding 3×20 · Single-leg hops 3×1034 minRPE 7
- CoreWed, Aug 12, 2026Plank 3×1 · Dead bug 3×12 · Pallof press 3×10 @ 20lb41 minRPE 8