Alex T. Baker

OCT 12–18

RECOVERY

Intent. Not your paces.

Notes Planned 18–24 recovery; ran over with a birthday 23-miler. Sun easy shakeout.

Strength Wed and Fri strength after the run (split squat, SL RDL, calf raise, push-up; dead bug Wed, side plank Fri); Sat bird dog. No strides, no plyos.

Cut first shorten Sat to 30 min, then make Thu a rest day.

How to steal this week

Keep the tags.

Change the miles to your last month.

Thin week: cut easy, then long. Quality last if the week still holds.

Dead week: do not make it up.

Get my week straight to your inbox. Mondays.

Ran the shape and it still broke? That’s the rewrite → Coaching. Closed for now.

Steal the week. Or have it rewritten.

  • Actual Block

    $149/month

    Your race, your days. I write week 1 from the form, rewrite when life deletes days. Async. No Zoom theater. Closed for now.

    Closed for now.

  • App trial

    Free for now.

    Desk sessions for hours that will not hold a run. Not a coach.

    Start the trial