| Day | Distance (miles) | Pace |
|---|---|---|
| Monday | 4 | Zone 2 |
| Wednesday | 4 | Zone 2 |
| Friday | 5 | Tempo |
| Sunday | 10 | Zone 2 |
| Day | Time (min) | Zone |
|---|---|---|
| Tuesday | 90 | Zone 2 |
| Thursday | 90 | Zone 2 |
| Friday | 30 + 30 | Zone 2 + Zone 4 |
| Day | Exercises |
|---|---|
| Monday | Bench Press, Chest Flys, Dumbbell Shoulder Press, Tricep Extension, Dips to Exhaustion |
| Tuesday | Leg Extension, Calf Raises, Leg Press |
| Wednesday | HIIT |
| Thursday | Bicep Curls, High Row, Renegade Row, Dumbbell Shrugs, Lat Pulldown, Seated Row |
| Friday | Bench Press, Chest Flys, Dumbbell Shoulder Press, Tricep Extension, Dips to Exhaustion |
| Workout | Supplement |
|---|---|
| <60 min | None |
| >60 min | SiS Beta Fuel 40 g PRN |
| All | 100 g protein daily |
| Workout | Hydration |
|---|---|
| Strength Training || Zone 2 <60 min | LMNT |
| Zone 4 || Zone 2 >60 min | Mortal Hydration |