Durability Routine
Structural support for the practice.
Round
Move through in sequence · rest 45–60 sec between movements if needed
A · Strength
A1
Split Squat
8–10 reps / side · controlled descent
A2
Single-Leg RDL
6–8 reps / side · hinge at hip · chest quiet
A3
Step Down
8–10 reps / side · slow · knee tracks over foot
B · Calf
B1
Standing Calf Raise
12–15 reps · single leg if possible · full range
B2
Seated Soleus Raise
12–15 reps · knee bent 90° · slow and full range
C · Core
C1
Copenhagen Plank
20–30 sec / side · hips level
C2
Side Plank
30–40 sec / side · left side +10 sec if weaker
C3
Glute Bridge
30 sec hold / side · single leg · ribs down
Cue
Move slowly. Control the positions.
Precision matters more than fatigue.
Precision matters more than fatigue.
Weekly Placement
Mondaycross training + this routine
Wednesdayafter easy run
Thursdayafter easy run
Fridayoptional short routine
Tuesdaynot before threshold
Saturdaynot before long run