Plan Overview
This 6-week plan is a recomposition and durability phase designed to improve body composition while maintaining running performance and building the structural resilience needed for future increases in endurance volume.
This is not a crash-cut or short-term aesthetic program. Progress is defined by consistency, movement quality, and stable performance—not rapid scale changes.
Training Structure
The plan follows a 6-day weekly format with deliberate distribution of stress across running and strength training.
Running (3 days/week):
VO₂max Intervals: Short, high-quality efforts to maintain aerobic power and neuromuscular sharpness
Threshold Running: Sustained efforts near threshold to reinforce aerobic efficiency and fatigue resistance
Tempo Running: Moderate, steady work to bridge easy running and threshold intensity
Strength Training (3 days/week):
Full-body sessions emphasizing lower-body strength, joint integrity, and balanced horizontal and vertical pushing and pulling
Primarily machine-based, joint-friendly movements to manage fatigue alongside run training
Who This Plan Is For
This plan is best suited for:
Recreationally trained runners seeking recomposition without sacrificing endurance performance
Athletes building durability before increasing run volume (marathon or ultra preparation)
Individuals who want structured, purposeful training that fits alongside real-world stressors
Not intended for beginners with no prior running or strength training experience.
Equipment & Requirements
Access to a basic gym (machines preferred; substitutions provided where appropriate)
GPS watch or treadmill for pace-based running
Ability to train using RPE and/or pace (heart rate or power optional)
Communication & Coaching
This is a self-guided training plan.
No direct coach feedback or individualized adjustments are included
All guidance is embedded within workouts and weekly notes
Coaching and customization options are available separately
Big Picture
This plan establishes a durable foundation—improving body composition while maintaining performance—so athletes can transition smoothly into more specific endurance training without needing a reset.
I’m an applied sport scientist, coach, and kinesiology professor who began coaching online in 2016 with Renaissance Periodization. I work with endurance and strength athletes using tools like critical speed/power, training stress, and reps-in-reserve to guide decisions without losing context. Programming is simple, purposeful, and realistic, with a strong emphasis on recovery, fueling, sleep, and long-term consistency over hype.