6–7 easy + 6×20s strides
BSS · Dips · Chin-Ups · Sandbag Pickup (light)
8–10 easy (last 10 min steady optional)
5–6 easy
Squat · Bench · Pull-Ups · SS: Shoulder Press / Lat Raise
10–12 mi · WU → 5–6×1 mi sub-T / 60–75s jog → CD
RDL · OHP · DB Row · SS: Curl / Band Triceps
9–10 mi · WU → 10×2:00 sub-T / 1:00 easy → CD
BSS · Dips · Chin-Ups · Sandbag Pickup
12–13 easy
7–8 easy + strides
11–12 mi · WU → 3×2 mi sub-T / 2:00 jog → CD
9–10 mi · WU → 4×4:00 strong / 2:00 jog → CD
12–14 easy