13.1 Plan w/ LIIFT4

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:58

9 weeks of run programming with the LIIFT4 plan to show a crosstraining guideline.

Sample Day 1
0:30:00
Endurance - Medium Long Run

Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).

Sample Day 1
0:40:00
Chest/Triceps LIIFT 50/50

Sample Day 2
0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 2
0:40:00
Back/Biceps Circuit

Sample Day 3
0:30:00
Endurance + Strides

Dynamic Warm up Exercises
20 min easy run

10 x :10 strides w/ :60 complete rest

Sample Day 4
0:40:00
Legs LIIFT 50/50

Sample Day 5
0:20:00
Recovery Run

Zone 1 or RPE 1