TRSDL
Marathon, Cross CountryRun Happy is a 10-week program designed for one purpose: to make running something you actually look forward to.
No grinding. No misery miles. Just a smart, structured plan built around feeling good on your feet — 6 days a week, progressing at a pace your body can enjoy.
Whether you’re new to running or coming back after a long break, this program meets you exactly where you are. You’ll build aerobic fitness, develop real running habits, and finish each week feeling stronger — not destroyed.
This isn’t about surviving your runs. It’s about loving them.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm Up
Toe Walks - 10 meters Heel Walks - 10 meters Knee to Chest - 10 meters Quad Stretch - 10 meters Figure 4 Stretch - 10 meters Front Kicks - 10 meters Back Kicks - 10 meters A Skips - 10 meters B Skips - 10 meters
B
Aerobic Run
A1
DB Goblet Squat
A2
KB Halo
A3
Glute activation bridge
B1
Air Squat
@ 1:00
B2
Burpee
@ 0:30
C1
DB Lunges
C2
1KB Suitcase Box Step Up
D1
1-Arm DB Row
D2
Push-Up
@ 0:45
A
Walk
@ 30:00
B1
Fire Hydrant
3 x 5
B2
Butterfly Stretch with Hip Mobility
B3
Couch Stretch (Hip Flexors)
B4
Foam Roll
1 x 5:00
B5
Static Stretch
1 x 5:00
Conditioning
A
Warm up
Toe Walks - 10 meters Heel Walks - 10 meters Knee to Chest - 10 meters Quad Stretch - 10 meters Figure 4 Stretch - 10 meters Front Kicks - 10 meters Back Kicks - 10 meters A Skips - 10 meters B Skips - 10 meters
B
Run
Conditioning
A
Warm up
Toe Walks - 10 meters Heel Walks - 10 meters Knee to Chest - 10 meters Quad Stretch - 10 meters Figure 4 Stretch - 10 meters Front Kicks - 10 meters Back Kicks - 10 meters A Skips - 10 meters B Skips - 10 meters
B
Run
Conditioning
A
Warm up
Toe Walks - 10 meters Heel Walks - 10 meters Knee to Chest - 10 meters Quad Stretch - 10 meters Figure 4 Stretch - 10 meters Front Kicks - 10 meters Back Kicks - 10 meters A Skips - 10 meters B Skips - 10 meters
B
Run
A1
Abductor Adductor Pulls
A2
1KB Goblet Lateral Lunge
A3
KB single leg RDL
A4
Hamstring Curl on Slides
A5
Banded Glute Bridge (Feet Elevated)
A6
Calf Raise
