The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard.
Circuit
A
Warmup 10 minute Run at an Easy Pace
Circuit
B
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat
C
Deadlift
10, 5, 3, 1, 1, 1
D
Plank
1 x 5:00
Circuit
E
Cooldown 10 minute Run at an Easy Pace
A
Run
Circuit
A
Warmup 10 min Run at an easy pace
B
DB Shoulder Press
C
Bench Press
10, 5, 3, 1, 1, 1, 1
D
Push-Up
E
Run
1 x 10:00
A
Run
A
Run
A
Run