the build
from winded at 2.5 km
to strong.
today, in plain words
still up.today's on the board — strength below.
Push-led — chest, shoulders, triceps, with one row to keep the back honest. Control the lowering; that's where the size hides.
the full session, move by move, is in the plan below ↓
the plan
strength-led hybrid — four heavy days, two easy runs, Monday off. built for your gym.
Push-led — chest, shoulders, triceps, with one row to keep the back honest. Control the lowering; that's where the size hides.
Barbell or Smith — heavier than dumbbells so you can keep adding plates. Lower to the chest over 2–3 sec, drive up hard.
Seated, back supported. Press overhead to a full lockout, lower under control to ear height.
Press up and slightly together, feel the upper chest, lower slow. Superset with the row below.
Chest on the incline bench, row the DBs to your ribs, squeeze the back, no jerking.
Lead with the elbow to shoulder height, lower slow. The cable keeps tension the whole way.
Elbows tight and high, stretch behind the head, extend to a hard lockout.
Push-ups — 2 sets to failure, 60 s rest. Empty the tank.
deload every 4th week · double progression: top of the range, clean, every set → add weight (barbell/Smith so they keep climbing; the 17.5s are for accessories). veg fuel: protein every meal (paneer, tofu, dal, rajma, soya, curd + a scoop), eat enough, sleep 7+.
the half
the side quest — two easy runs a week, building to one honest finish. not racing the clock.
6 weeks to Palm Beach 10K · 19 weeks to Sun, Nov 22
the long run climbs, week by week, to 0 km — that climb is the whole plan.
your long run
your longest run, week by week — easy effort, building to 20 km
this week
the actual runs on the board — what's done, what's next.