Week 2
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 4 | 2:38 | 15.0 mi |
| Strength | 1 | 0:25 | — |
| Total | 5 | 3:03 | 15.0 mi |
Monday 7/6
Tempo + Baseer 1
Run
⌄
Tempo
Total Duration: ~43 minutes
Est. Distance: ~4.9 mi
Format: Warmup / 3×interval+recovery / Cooldown
| Step | Type | Duration | Pace target |
|---|---|---|---|
| 1 | Warmup | 10:00 | 10:14–11:29 /mi (easy) |
| 2 | Interval | 8:00 | 8:53–9:50 /mi (hard effort) |
| 3 | Recovery jog | 3:00 | 11:29–15:02 /mi (very easy) |
| — | Repeat steps 2–3 for 3 rounds total | ||
| 4 | Cooldown | 10:00 | 10:14–11:29 /mi (easy) |
Baseer 1
Total Duration: ~1 hour
Format: Warmup circuit / 4 main sets / Finisher
Warmup — 10 min easy cardio (jog, bike, etc.), then rest as needed
Warmup circuit — 2 rounds (bodyweight, rest between exercises):
| Exercise | Reps | Weight |
|---|---|---|
Hip raise ▶ Demo | 16 | Bodyweight |
Plank with arm raise ▶ Demo | 16 | Bodyweight |
Squat ▶ Demo | 16 | Bodyweight |
Main sets — each 3 sets × 1:30 rest:
| Set | Exercise | Reps | Weight |
|---|---|---|---|
| A | Dumbbell deadlift ▶ Demo | 15 | Moderate |
| B | Alternating box dumbbell step-ups | 16 | Moderate |
| C | Kettlebell swing ▶ Demo | 12 | Moderate |
| D | Lat pull-down ▶ Demo | 15 | Moderate |
Finisher — 3 rounds:
| Exercise | Duration | Weight | Rest |
|---|---|---|---|
| Alternating dumbbell biceps curl | 0:45 | Moderate | rest as needed |
Weighted plank ▶ Demo | 0:45 | Moderate | 1:30 |
Tuesday 7/7
Base
⌄
Base
Duration: 38 minutes
Est. Distance: 3.50 mi
Pace target: 10:14–11:29 /mi
Wednesday 7/8
Recovery
Run
⌄
Recovery
Duration: 30 minutes
Est. Distance: 2.30 mi
Pace target: 11:29–15:02 /mi
Thursday 7/9
Base
⌄
Base
Duration: 47 minutes
Est. Distance: 4.30 mi
Pace target: 10:14–11:29 /mi
Friday 7/10
Rest Day
Rest
⌄
Rest Day
No workout
Saturday 7/11
Core Stability 1
Strength
⌄
Core Stability 1
Total Duration: ~25 minutes
Format: 3 rounds × 7 exercises / 40s work / 20s rest
| # | Exercise | Category | Duration |
|---|---|---|---|
| 1 | Pilates push-up ▶ Demo | Push-up | 40 s |
| 2 | Rest | 20 s | |
| 3 | Swimming ▶ Demo | Core | 40 s |
| 4 | Rest | 20 s | |
| 5 | Lower lift ▶ Demo | Core | 40 s |
| 6 | Rest | 20 s | |
| 7 | Clams (L) ▶ Demo | Hip raise ▶ Demo | 40 s |
| 8 | Rest | 20 s | |
| 9 | Clams (R) ▶ Demo | Hip raise ▶ Demo | 40 s |
| 10 | Rest | 20 s | |
| 11 | Scissors ▶ Demo | Core | 40 s |
| 12 | Rest | 20 s | |
| 13 | Roll over ▶ Demo | Core | 40 s |
| 14 | Rest between rounds | rest as needed |
Sunday 7/12
Rest Day
Rest
⌄
Rest Day
No workout