Week 4:

After three weeks of building, it’s time to scale back and recover. This doesn’t mean stopping—just adjusting volume and intensity to allow your body to adapt. Use this week to reset, focus on movement quality, and prep for the next training cycle. Focus on reduce weight by 20-30%, reduce running volume by 20-30% (shorten your long run, keep effort easy), and prioritize recovery.

1Runners Strength 5

This workout focuses on lower-body power, strength endurance, and core stability to enhance running performance and injury resilience. Single legged deadlifts, Spanish squats, and Copenhagen planks target key muscle groups for improved force production, stability, and movement efficiency.

2Runners Strength 6

This workout focuses on building lateral stability, lower-body strength, and core endurance to enhance running efficiency and injury resilience. It combines hex bar deadlifts for power, split squats for single-leg strength, and reactive core work to improve balance and force transfer during running.