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returning to running plan post-injuries/life.

goal race | track everything in garmin!

— december

  •  ☐⠀ ↓ body fat percentage
  •  ▣⠀ 1x/week: foam roll (home/class)
  •  ☐⠀ 1–2x/week: zone 2 cardio (20–30 min.)
  •  ▣⠀ 2–3x/week: pilates/yoga classes
  •  ▣⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week (holidays?)

— january

  •  ☐⠀ ↓ body fat percentage
  •  ☐⠀ 1–2x/week: foam roll (home/class)
  •  ☐⠀ 2–3x/week: zone 2 cardio (30–45 min.)
  •  ☐⠀ 3–4x/week: pilates/yoga classes
  •  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week (vacation?)

— february

  •  ☐⠀ ↓ body fat percentage
  •  ☐⠀ 1–2x/week: foam roll (home/class)
  •  ☐⠀ 2–3x/week: zone 2 cardio (45–60 min.)
  •  ☐⠀ 3–4x/week: pilates/yoga classes
  •  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week

— march

  •  ☐⠀ ↓ body fat percentage
  •  ☐⠀ 1–2x/week: foam roll (home/class)
  •  ☐⠀ 2–3x/week: zone 2 cardio (60–75 min.)
  •  ☐⠀ 3–4x/week: pilates/yoga classes
  •  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week

— april

  •  ☐⠀ ↓ body fat percentage?
  •  ☐⠀ 1–2x/week: foam roll (home/class)
  •  ☐⠀ 3x/week: 5k training program
  •  ☐⠀ 3–4x/week: pilates/yoga classes
  •  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week (vacation?)

— may

  •  ☐⠀ 1–2x/week: foam roll (home/class)
  •  ☐⠀ 3x/week: 5k training program
  •  ☐⠀ 3–4x/week: pilates/yoga classes
  •  ☐⠀ daily-ish outdoor walk/hike (30+ min.)
  •  ☐⠀ 1x/month: deload week (vacation?)
oct 31 2024 ∞
dec 4 2024 +