Strength B — 50 min

The workout

Strength B — Maintenance (50 min). LOWER: 2×10 split squat, 2×12 step-up. SWIM: 2×12 banded pulldown, 2×15 pull-apart. INJURY PREVENTION: 2×15 calf raise eccentric, 2×10 tibialis raise, 2×15 TKE. Rest 60s.

Targets

RPE 6–7/10. Never to failure.

Cues

Finish strength, eat a snack, rest 2–3 hrs, then run.