This phase will be 4 weeks - workouts will be consistently 3 days per week for strength/functionality and 2 for running endurance, unless otherwise discussed.

**Each day will end with mobility exercises

**Stretches at the beginning of workouts will be the same as we did together and any other ones you desire. I will also be sending a separate packet with images and descriptions (if necessary) for additional mobility movements and exercises. 

1. Day 1 - Strength focus with longer run - ideally on Monday to start the week off right
   
   1. Focus on exercises with heavier weight - full body
2. Day 2 - Weighted cardio push (higher reps, higher volume) - full body - good for a middle of the week workout to clear the mind 
   
   1. Circuit 
   2. Core - pelvic floor and stabilizer muscles
3. Day 3 - Upper body & core with tempo run
   
   1. Compound movements with weight
   2. Core - rotational and balance focus

We will find a way to communicate outside of texting (I’ll probably create a google doc) where you can put notes in there about how each workout went, eating, pains, etc.