Time: Nov 22-Jan 23 (incl) Weekly: Go four times Obj: Condition, cut and stage for hypertrophy later on WU and CD: Run for 3K, workout, run for 2K (can do more) WU Runs: -Can have strides, sprints, etc. such as 20 or 30 sprint/30 rest, etc to ramp up and it feels good -Bike, swim, etc. instead - indoor or outdoor, MTB rain ride too Muscle WU: -Consider physio warming up muscles - see sheets -First set is always a WU set, can add more sets in if you like or do less -Focus on form, alignment, see book and exercise tutorials, form over amount of weigth -Watch for neck, shoulders, back that could get hurt again Sets: -Take it easy, don't go heavy or get injured (can look back at notes from summer 22 plan) -Can add in extra exercises if feeling good -If things hurt, cut them out, mark injured, put on pause, etc. Don't feel bad, try other exercises as replacements till it works. CD: -Run 2K, or more -Can do intervals, threshold, race pace -Can do park pushups or pullups -Can bike, rain MTB, swim, walk, etc. -Grocery store for cooking list I used to love (see list) Plan reminder: -This plan is not designed to be full body, to boil the ocean, etc. It's a bit of conditioning for a later harder, higher growth plan.