A Simple Weekly Workout Split
The holiday season can disrupt your normal routine: unpredictable schedules, travel, events, and weather can make training feel difficult to organize. Having a flexible, repeatable weekly structure helps you stay grounded and accountable.
This workout split works for any training level, and it adapts easily to different schedules. It keeps you strong, balanced, and injury-resistant while maintaining your aerobic base.
Monday: Full-Body Strength
Builds foundational strength: glutes, hamstrings, core, and upper body stability. Try workouts like these in the app:
Tuesday: Easy Effort Run + 10 Minutes Mobility
Low intensity, low pressure. This keeps your aerobic conditioning alive without fatigue. So whether it’s 3 miles, or 7 miles, an easy effort pace requires very little recovery and puts little stress on your body. Throw in 10 minutes of mobility after your run for recovery.
Wednesday: Short Speed Workout
400-meter repeats, hill repeats, or a HIIT style workout (example: 800-meter run, squats, push ups, and core, repeat X4). These types of workouts are great because they’re short, challenging, and productive. It’s great to get your body in a different gear.
Thursday: Optional Rest Day or Cross-Training
Bike, elliptical, rowing, or a yoga class. Also, try not to stress out about a rest day if you need to take one! This will give your body an opportunity to recover and rebuild.
Friday: Specific Strength Training Workout
This should be a workout specific to you and what you need to work on. So whether it’s a mobility workout for tight hips, or a unilateral strength workout for your legs, this type of workout gives you the opportunity to prehab and get stronger.
Saturday: Long Run, Trail Hike, or Time on Feet
Steady, comfortable pace. Focus on duration, not speed.
Sunday: Easy Effort Run + Mobility/Core
Shake out run + hip mobility and core. Look at this as your quick Sunday reset.
The more chaotic your life feels, the more helpful a simple structure becomes. Plug this into your calendar, adjust as needed, and you’ll stay consistent all month long.
Try one of the strength/running programs in the app, like Endurance & Strength (Intermediate), or Building Endurance & Strength (Beginner). These are perfect programs for those who want to balance running, rest, mobility and strength training, without too much volume.
